Supine knees to chest is a gentle flexion mobility drill used to reduce low back stiffness and relax tight muscles. This exercise helps improve comfortable bending and can serve as a quick reset after sitting, lifting, or general daily strain.

How to Perform It:

• Lie on your back with your knees bent

• Gently pull both knees toward your chest

• Let your low back soften into the floor

• Breathe slowly and avoid forcing the stretch

• Hold briefly, then lower with control

Common Mistakes to Avoid:

• Pulling too aggressively

• Forcing into pain

• Holding your breath

• Lifting your head unnecessarily

Recommended Dosage:

• 10–15 slow repetitions or 20–30 second holds

• 1–2 sets as needed

This exercise is part of the movement-based approach we take at Mountain Movement Chiropractic in Spearfish, SD. If you’re a patient of Dr. Zach Hansen, use this as directed to support healthier flexion tolerance and long-term low back mobility.