Both knees to chest stretching

This stretch is my all-time favorite for my lower back. The movements are gentle and
simple, so I think it’s the perfect way to wake up my lower back. I hope you think so, too!
To do this exercise, follow these steps:

1. Lie on your back with your knees bent and your feet flat on the bed.
2. Bring both knees toward your chest, placing your hands under each knee for support. Breathe deeply. Everyone has different body types. To make this stretch comfortable, you may have to adjust where you put your knees. Some people will be more comfortable with their knees wide; some people might feel the stretch more with their knees closer to their chest. Move your knees around a little to find the spot that’s most comfortable for you and allows you to breathe easily.
3. Hold the stretch for 30 seconds or four to five slow, deep breaths.

A few do’s and don’ts for this exercise:

•  bo reath slowly and rhythmically.
•  Do keep your hands under your knees to prevent any undue pressure on your knees.
•  Don’t lift your hips off the bed; try to maintain neutral spine.

If your lower back is fairly flexible, deepen the stretch by clasping your hands together in front of your shins