Overview

Single Knee-to-Chest (单膝抱胸) is a beginner-level Stretching exercise targeting the Lower Back, Glutes. Hold for 60 seconds.

How to Perform

1. Lie on your back with both legs extended.
2. Slowly pull one knee toward your chest, clasping hands around your shin or behind your thigh.
3. Keep the other leg flat or slightly bent.
4. Hold for 20-30 seconds, feeling the stretch in your lower back and hip.
5. Switch sides.

中文说明

仰卧双腿伸直。缓慢将一侧膝盖拉向胸部，双手扣住小腿或大腿后方。另一腿平放或微屈。保持20-30秒，感受腰部和髋部的拉伸。换边重复。

Target Muscles

• Lower Back
• Glutes

Benefits

• Relieves lower back tension and pain
• Activates and strengthens glute muscles
• 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