Looking to relieve lower back tension or simply add a gentle stretch to your routine? The Supine Double Knee To Chest (DKTC) stretch is a simple yet effective move that helps release tightness in the lower back and hips.
Here’s how to perform it step by step:
Steps:
- Start Position: Lie flat on your back with your legs extended and arms relaxed by your sides.
- First Knee: Bring one knee up toward your chest, holding it gently with both hands.
- Second Knee: Bring the other knee up to join it, holding both knees close to your chest.
- Engage Core: Press your lower back into the floor or mat to maintain a neutral spine.
- Hold: Stay in this position for a few seconds, breathing deeply and allowing your lower back to relax.
- Release: Lower one leg at a time back down to the floor with slow, controlled movement.
This stretch is a great addition to any warm-up, cool-down, or recovery routine. It’s especially beneficial after long periods of sitting or standing. Try it daily to help keep your lower back happy and mobile!