Overview

Double Knee-to-Chest (双膝抱胸) is a beginner-level Stretching exercise targeting the Lower Back. Hold for 45 seconds.

How to Perform

1. Lie on your back and bring both knees toward your chest.
2. Wrap your arms around your shins or behind your thighs.
3. Gently rock side to side to massage the muscles along your lower back.
4. This helps decompress the lumbar spine.
5. Hold for 30-45 seconds.

中文说明

仰卧，双膝拉向胸部。双手抱住小腿或大腿后方。轻轻左右摇摆按摩腰部肌肉。有助于缓解腰椎压力。保持30-45秒。

Target Muscles

• Lower Back

Benefits

• Relieves lower back tension and pain
• Suitable for beginners and those new to exercise

Safety & Contraindications

• Always listen to your body and stop if you experience sharp pain
• Consult a healthcare provider if you have recent injuries or surgeries

⚠️ Important: This exercise guide is for informational purposes only. If you have a medical condition or injury, consult a healthcare professional before attempting this exercise.

Scientific References

1. Gordon R, Bloxham S. A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare. 2016;4(2):22. doi:10.3390/healthcare4020022
2. Hayden JA, et al. Exercise therapy for chronic low back pain. Cochrane Database Syst Rev. 2021;9(9):CD009790. doi:10.1002/14651858.CD009790.pub2