‹ All exercises Master Trainer 101

Mobility · Lower Body

Double Knee-to-Chest Stretch

Coaching cues

Lie supine; draw both knees to the chest simultaneously
Hug the knees gently; feel the lumbar spine decompress
Rock gently side to side for an additional massage effect
Hold 20 to 30 seconds; a fundamental low back tension release

▷ Watch proper form

Common faults 2

Head and shoulders rise to meet the knees

The neck strains; keep the head flat and bring the knees to the chest not the chest to the knees.

Overactive muscles

SCMSuboccipitals

Corrective work

Foam RollSuboccipitals (lacrosse ball)↗StretchSCM / scalene stretch↗

Squeezing the knees too hard — no relaxation

The purpose is release; a death grip on the knees creates tension not relaxation.

Overactive muscles

Hip flexorsErector spinae

Corrective work

Foam RollErector spinae↗StretchHalf-kneeling hip flexor stretch↗

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