ClapMove · clapmove.com
Exercise handout — move better, feel better.
Double Knee to Chest
Bring both knees toward your chest for a deeper lower back stretch. Good for general stiffness when single knee to chest feels easy.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
Home Options
- pillow or cushion
Dosage
2
Sets
3
Reps / Time
20 sec
Rest
hold 20-30 seconds
Tempo
Step-by-Step Guide
Set up
- Lie on your back with both knees bent
- Arms at your sides
- Head on pillow if more comfortable
Step 1 of 6
Bring both knees up toward your chest
Step 2 of 6
Clasp hands behind both thighs
Step 3 of 6
Gently pull knees toward chest
Step 4 of 6
Feel a gentle stretch in your low back
Step 5 of 6
Hold for 20-30 seconds
Step 6 of 6
Lower feet back to floor slowly
Breathing
- Breathe deeply throughout
- Exhale to relax deeper
Form Cues
- Keep movements gentle
- Breathe into your back
- Rock gently side to side if it feels good
- Keep head and shoulders relaxed
Common Mistakes to Avoid
- Pulling too hard
- Straining neck by lifting head
- Holding breath
- Bouncing the stretch
Safety Information
Avoid with disc herniation that worsens with flexion. Avoid with osteoporosis.
Progressions
Add gentle rocking side to side
Regressions
Do single knee to chest instead
Get your free personalized program at clapmove.com/register
Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.