Why this one exists
This unloads the low back after standing or after a shallow chair. It is a reset, not a performance stretch.
Set up
Lie on your back. A thin pillow under the head is fine. Draw both knees in.
Steps
- Hold the shins or the backs of the thighs — not the knees themselves if that feels crunchy.
- Let the tailbone feel heavy.
- Optional: make small circles with the knees together.
- Lower one foot at a time to come out.
What you should feel
A gentle spread across the low back and the backs of the hips.
Skip if it hurts
Use one knee at a time if a double pull bothers the back or if you are in late pregnancy.
Common mistakes
Do not yank the thighs into the ribs.