Supine Double Knee To Chest (DKTC)

In today’s video, we’re demonstrating the Supine Double Knee to Chest (DKTC) — an excellent exercise to relieve lower back tension, improve flexibility, and support spinal health. Perfect for rehab, recovery, and increasing mobility!

How to Perform the Exercise

1. Lie on your back with your legs extended and your arms at your sides.
2. Bring one knee toward your chest, followed by the other, until both knees are held close to your chest.
3. Wrap your hands around your shins or knees to hold the position.
4. Keep your lower back flat against the surface, engaging your core as you hold the stretch.
5. Breathe deeply and hold the position for 20–30 seconds or as directed.

Tips for Success

• Move slowly when bringing your knees to your chest to avoid strain.
• Keep your shoulders relaxed and your back flat on the floor throughout.
• Focus on steady breathing to enhance relaxation and flexibility.

This exercise is perfect for relieving back tension, increasing mobility, and promoting a healthy spine. Add it to your routine for improved flexibility and recovery!