Knees to chest – how to do it right
On your back, gently pull both knees to your chest.
This is how Stickfreed, our glowing stick figure, shows you the exercise on your TV – here the start, middle and end position. In the app he turns slowly so you can see everything.
How to do it
- On your back, hug both knees.
- Pull your knees gently to your chest.
- Shoulders and head stay relaxed on the floor.
How long?
Hold for 30–45 seconds or move slowly with your breath, don’t bounce.
If something niggles
Don’t fancy the floor? Then do Child’s pose instead – BLOX swaps it automatically if you mention it at the start. Stop if it hurts; if you have complaints or pre-existing conditions, check with a doctor or physio first.
In BLOX
Part of these blocks: Stretch, Full body, Wind down, Quick stretch. BLOX builds your workout from them – based on your time, energy and how you feel today.
Similar exercises
Chest stretchHands behind your back, chest outQuad stretchPull foot to your bottom, knees point down, hold the wall for balanceHamstring stretchFront leg straight, toes up, lean forward with a flat backHip flexor stretchKneeling lunge, gently push your hips forwardRound backCat back, chin to chestNeck stretchEar to shoulder, shoulders relaxed