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.

Restorative30 to 90 seconds

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.

One movement is a start. A session is the thing.

A few questions about your body and how it is today, and Vinys builds a session around it, including which movements to leave out.

Start your first session

From the clinically authored Vinys movement library.