Supine alternating knee to chest

This exercise is designed to help you slowly begin to stretch your lower back and hamstrings while loosening the muscles around your hips.
First thing in the morning your joints are stiff and your muscles are tight, so make sure that you do this stretch gently and progressively, rhythmically and slowly. The last thing you want to do as soon as you wake up is tear your muscle fibers and cause aches and pains. Doing this exercise first with both knees bent allows a little more time for your back to warm up properly.
To do this exercise, follow these steps:

1. Lie on your back with your knees bent and your feet flat on the bed.
2. Inhale deeply and as you exhale, lift your left knee toward your chest, using your hands for guidance (see Figure 1). Don’t hold the top of your kneecap. This can cause pressure on your knee joint. Instead, place your hands under your knee as you guide your knee forward.
3. Hold the stretch for 30 seconds or four to five slow, deep breaths and then release.
4. Lower your leg back to the beginning position and repeat on your right leg.
5. Alternate left and right legs for eight to ten repetitions and then extend both legs straight.
6. Keeping your left leg straight, bring your right knee toward your chest, using your hands for guidance (see Figure 2). Try to bring your knee a little closer to your chest than when you had both knees bent at the beginning of this stretch. Remember not to hold the top of your kneecap. Instead, place your hands under your knee as you guide your knee forward.
7. Hold the stretch for 30 seconds or four to five slow, deep breaths.
8. Lower your knee back to the extended position and repeat on your left leg.
9. Repeat this exercise for eight to ten repetitions.

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

• Do exhale as you bring your knee forward.
• Do keep your neck and shoulders relaxed.
• Don’t bring your knee so far forward that it causes your hips to lift off your bed.
• Don’t hold the top of your kneecap.