The Supine Single Knee to Chest (SKTC) stretch is a simple yet effective move that helps release tension in the lower back and hips. It’s a great addition to any stretching or cool-down routine, especially for those who spend long hours sitting or want to gently improve flexibility in the lumbar spine and hips.
How to Do the Supine Single Knee to Chest (SKTC) Stretch
- Start Position:
Lie flat on your back with both legs extended on the floor. - Engage the Stretch:
Bend one knee and gently pull it toward your chest using both hands. Make sure to keep your lower back pressed into the floor or mat for proper support. - Hold:
Hold the stretch for a few seconds, feeling a gentle stretch in your lower back and hip. - Release and Switch:
Slowly release the leg back down and repeat the movement on the other side.
Tips:
- Keep the movement smooth and controlled.
- Avoid bouncing or pulling too hard.
- Breathe deeply throughout the stretch.
This stretch is a great way to wind down, ease tight muscles, or start your day with a little more comfort and mobility.