Exercise - Double Knee to Chest Stretch

 

Correct

 

Wrong
Do not arch the back or bend the knee.

DIRECTIONS

Position : Supine
Lie on the back with arms by the side.

 

Form & Movement
Maintain chin tuck, blades set and core set. Breathe out, bend both knees to chest using both arms. Breathe in, release one leg and let it fall on the floor keeping the knee straight. Maintain core set and feel for the stretch in front of the hip of the lowered leg. Hold the stretch for 30 seconds. Breathe in and release the stretch.
Body types : Hip
Conditions : Gluteal Tendinopathy Greater Trochanteric Pain Syndrome Hamstring Strain- Grade 1 Hamstring Strain- Grade 2 Hip Bursitis IT Band syndrome L Radiculopathy Lumbar Hyperlordosis Lumbar Radiculitis Military Back Patellofemoral Pain Syndrome Piriformis Syndrome Postural Low Back Pain Pseudo Sciatica S Radiculopathy Sciatica-Chronic Disc Herniation Sciatica-Degenerative Disc Disease Sciatica-Piriformis Syndrome Sciatica-SI joint Dysfunction Sciatica-Spinal Stenosis Sciatica-Spondyloisthesis Sway Back Trochanteric Bursitis Unilateral Anterior Pelvic Tilt Unilateral Posterior Pelvic Tilt