Release Your Back with the Knees to Chest

Release Your Back with the Knees to Chest - Many times back pain is caused or made worse by muscle tension, especially when the tension is at or near spinal joints, hip joints and/or shoulder joints.  So when your back hurts at the end of a day or after a workout, consider trying this gentle exercise sequence.

Many of the moves in the pages that follow are also used in physical therapy to help prepare  muscles to be "performers," that is, to recruit them for use in basic functional movements such as pain free walking, bending, reaching and more.

 So if you know you need to get strong in the core, this quick and easy program may be effective in preparing you for more challenging work.

It all starts with breathing and body awareness, so let's get going with diaphragmatic breathing.


Lie down in a supine (hook lying) position, i.e. on your back with your knees bent and your feet flat on the floor. Place your hands on your abdomen.

Inhale slowly and deeply through your nose. As you inhale, your lower rib cage will likely expand and you'll feel your hands rise as your abdomen rises.  Exhale through pursed lips. and apply light pressure to the abdominal area with your hands, to "help" the process along.

Spend a few moments this way; as you do, consciously allow your body to relax, and to be supported by the floor.


You are now ready for one of my favorite back releasing moves, the knees to chest.  Place one arm around the knee on the same side, and bring the knee up towards your chest.  As you do this, allow the bend in the knee and also the hip to increase (if that is possible without pain or discomfort.)

Keeping the first knee up, repeat with the other knee.  Your end position will be with both knees into your chest and your arms wrapped lightly around the top of your shin bones (which is located just under your knees.)

In this position, you may well feel a delicious low back stretch.  If so, enjoy!