Fysiqal
Flexibility
Flexibility

Stretch: Lower Back (Knees to Chest)

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Historical reference: its only source is the original reference manual, and some of it may be out of date. Not used for AI answers until re-sourced.

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stretchlower-backknees-to-cheststaticcaution

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Exercise demo
In one line

Lying on the back, grasp behind the thighs, pull the knees toward the chest/shoulders, and elevate the hips — with cautions on knee hyperextension and re-extending the legs slowly.

Detail

Target area: Lower back. (Diagram 14)

Steps:

  1. Lie flat on your back with your body extended.
  2. Flex your knees and slide your feet toward your buttocks.
  3. Grasp behind your thighs.
  4. Exhale, pull your knees toward your chest/shoulders and elevate your hips from the floor.
  5. Hold the stretch and relax. CAUTION: Grasping the upper knees may result in their potential hyperextension. Secondly, the legs should be re-extended slowly one at a time to prevent possible pain or spasm.

Key facts

  • Position: lying flat on the back, knees flexed, feet toward the buttocks.
  • Action: grasp behind the thighs; pull knees toward chest/shoulders; elevate hips from the floor.
  • CAUTION: grasping the upper knees may cause knee hyperextension; re-extend the legs slowly one at a time to prevent pain or spasm.
  • Static stretch: hold and relax.

Connections

Sources

Historical reference · reference manual (page cited)
p.468
Pages: 468.

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Atlas Connections

Erector Spinae (Sacrospinalis)
Three muscle-group columns (iliocostalis, longissimus, spinalis) running skull-to-sacrum that extend, laterally flex, and rotate the vertebral column.
Static Stretching
Stretching to the farthest point and holding the position — the safest technique, requiring the least energy and giving time to reset the stretch reflex, change length, and relax the muscle via the GTOs.
Stretch: Lower Back (Cat / All-Fours)Closely related
On all fours, round the back while contracting the abdominals, then relax back to a flat-back position.