Omkin
App
Back & Spine ReliefRecovery1 × 45 s

Knees-to-Chest

Gently decompress the lower back after pulling, hanging and long sitting.

Omkin body map Front and back schematic with highlightable zones (data-zone). Inline it to highlight with the .on class. FRONT BACK
Target zones
Dosage
1 × 45 s
Target areas
Lower back, Glutes
Equipment
No equipment needed

How to do it

  1. 1Lie on your back with the legs extended.
  2. 2Bring both knees toward the chest and wrap the arms around the shins.
  3. 3Keep the head and shoulders resting on the floor and the lower back relaxed.
  4. 4Rock very slightly side to side if it feels good, then release slowly.

BreathingInhale to expand the belly, exhale to hug the knees a little closer.

CautionHold behind the thighs instead of the shins if the knees feel sensitive.

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Guides are general mobility education, not medical advice. Stop if you feel sharp pain, tingling or numbness.