Knee Chest Stretch Right Steps:
Step 1: Lie on your back with your knees bent and your feet flat on the floor. This is called the supine position.
Step 2: Gently raise one bent knee up enough so you can grasp your lower leg with both hands. Interlace your fingers just under the knee.
Step 3: If you’re doing the two-legged version, bring one leg up and then the other. Because taking both up at the same time takes a lot of abdominal strength, starting with one and then quickly following with the other is likely safer, especially for vulnerable backs.
Step 4: As with the single-legged version, if you are taking both up at the same time, interlace your fingers or clasp your wrists between the lower legs, just below the knees.
Step 5: Gently pull your bent knee or knees toward your trunk, using your hands.
Step 6: While you're pulling, try to relax your legs, pelvis, and low back as much as you can. The knees-to-chest better reaches low back muscles when used passively.
Step 7: Hold for a few seconds.
Step 8: Return your leg to the floor.
Step 9: Repeat on the other side.