Lower back and hips

Knees to Chest: Classic

Drawing your knees to your chest while lying down gently decompresses your entire spine, providing immediate relief from compression and tension in your lower back.

How to do it

1. 1

   Lie on your back with both knees bent

   Feet flat to begin with, head resting on the floor or a folded blanket.

2. 2

   Draw both knees in towards your chest

   Bring them in gently and hold behind the thighs if the knees prefer that to being held on top.

3. 3

   Let your head, shoulders and back stay heavy

   Everything stays in contact with the floor. There is no lifting or curling towards the knees.

4. 4

   Let the position hold you rather than pulling

   Your arms are there to keep the legs in place, not to haul them closer.

5. 5

   Stay 30 to 90 seconds and breathe into your back

   One knee at a time is a gentler option if both together is too much.

What to watch for

This is meant to be a rest, not a pull. If you are hauling the knees in with your arms, or your head and shoulders are lifting off the floor to meet them, bring the knees less close and let the position do the work.

Ways to adjust it

• Single leg version
• Single leg
• Blanket

Other ways to do this movement

Every version below is the same movement set up differently, so one of them usually suits.

• Knees to Chest: Single Leg

Before you try it

Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.

From the clinically authored Vinys movement library.