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Single knee hug, illustrated in 3 steps
Lie on your back with both knees bent and feet flat. Keep your head and shoulders down.

Back

Single knee hug

A simple move for your lower back, done on the floor. About 30 seconds each side.

Position
On the floor
Equipment
None
Time
About 30 seconds each side
Works
lower back

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How to do single knee hug

  1. Set

    Lie on your back with both knees bent and feet flat. Keep your head and shoulders down.

  2. 1

    Lift the working knee. Support behind that thigh with both hands.

  3. 2

    Bring the thigh gently toward your chest. Keep the other foot down.

  4. 3

    Release the thigh and lower the foot slowly.

  5. Switch sides and repeat.

Take care. Hold behind the thigh, not on the kneecap. Use a gentle range. Stop if back or leg pain increases.

Gentle movement guidance, not medical advice. Stop if anything hurts.

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Illustration drawn for Desk Gym.