Knee to chest Exercise : Health Benefits, How to Do?

Introduction:

• The knee-to-chest exercise is an easy exercise to stretch your lower back,buttocks and back of thigh muscle.
• Stretching these muscles not only makes them more flexible, but it will also increases range of motion of the joints of back,hip and knee.
• That are involved for doing this exercise. it will helps you to prevent injury to lower back, hamstrings and glutes, it reduces stiffness over back and thigh as well as reduce pain in these muscle groups.
• The knee to chest exercise is used to stretch your hip and low back (lumbar spine) muscles.
• It should also help to relieve from tingling and numbness sensation in your back and leg it helps to relieve spinal pressure by creating more space in vertebra.
• Stretching plays a vital role in any physical activity as it improves blood circulation and provides nutrients to joints and muscle.
• It also reduce muscle soreness and stress.
• Knee to chest exercise is also called a Williams flexion exercises.
• Therapist recommend knee-to-chest exercise after doing household work like gardening or prolonged sitting at your desk.

Benefits by doing knee to chest exercise:

• Helps Recovering from lower back injuries.
• Improved range of motion
• More long-term flexibility for hamstring and stretches your glutes
• Better abdominal support for a safe and healthy back
• Assist the digestive system and elimination processes.
• Strengthen the Adductor Muscles
• Improve Knee Flexion
• Reduced lordotic posture
• Relived Low Back pain
• Also recommended in Sciatica Pain

How to do knee to chest exercise?

• Lie on met with both arms and leg extended or straight,your feet flat on the ground.
• Bring one knee towards your chest.
• At that time your another leg straight try to keep your lower back pressed towards the ground.
• Hold this for 20 to 30 seconds.
• Now return to starting position.
• Do this movement for another leg.
• Repeat this 8 to 10 times in one session.
• Two three time in a one day.

How to do double knee to chest?

• Lie on met with both arms and leg extended or straight,your feet flat on the ground.
• Bring both knee towards your chest until you feel stretch over back.
• Hold this position for 20 to 30 seconds.
• Now return to starting position and do it again.
• Repeat this 8 to 10 times in one session.
• Two three time in a one day.

When you not to do this exercise?

• Hip injury
• Knee injury
• If exercise painful avoid this exercise
• Disc Prolapse – Slip Disc (PIVD)
• If you feel more back pain
• If exercise is painful
• If you feel tingling ,numbness over leg at a time of exercise

Author: Nitesh Patel - Physiotherapist

Physiotherapist in Samarpan Physiotherapy Clinic Ahmedabad Bapunagar Amaraiwadi Vastral Mobile Physiotherapy Clinic Dr. Nitesh Patel ( Physiotherapist ) : Mo No : 09898607803