How to do it
You need: Exercise mat.
Lie on your back on a mat with your knees bent and your feet flat on the floor.
- Bring one knee up towards your chest, then the other.
- Hold gently behind your thighs and draw both knees a little closer.
- Feel a comfortable stretch in your lower back and hold it briefly.
- Lower one leg back down at a time to the starting position.
Form cues
- You hold behind your thighs, not over the front of your knees.
- The stretch is felt in your lower back and feels like relief.
- Your head and shoulders stay resting on the mat.
Common mistakes
- Pulling hard and fast into the stretch.
- Lifting your head and neck up towards your knees.
- Lowering both legs together, which can strain your back — bring them down one at a time.
Safety: Stop and message your physio if the pain spreads further down your leg, or you notice new numbness, pins and needles, or weakness.