Knee-to-Chest Stretch: Improve Core Flexibility

Starting Position: Lie on your back on a mat or a firm surface. Keep your legs extended and your arms relaxed at your sides.
Bend One Knee: Slowly bend your right knee and bring it towards your chest.
Hold the Position: Wrap your hands around your shin or clasp them just below your knee. Gently pull your knee closer to your chest while keeping your left leg extended and relaxed on the floor.
Hold the Stretch: Maintain this position for 15-30 seconds. Focus on breathing deeply and evenly.
Switch Sides: Release your right leg and repeat the stretch with your left knee.
Double Knee-to-Chest: For a variation, bring both knees to your chest, wrapping your arms around them, and hold for 15-30 seconds.
Release and Rest: Slowly release your legs back to the starting position and relax for a moment before standing up.

Avoid Overstretching: Only pull your knee until you feel a gentle stretch, not pain.
Maintain Proper Alignment: Keep your head, shoulders, and back flat on the floor during the stretch. Avoid tensing your neck or lifting your shoulders.
Use a Pillow or Towel: If your hands don’t comfortably reach your shin, use a towel around your thigh to help pull your leg.
Breathe: Focus on slow, deep breaths to help relax your muscles and enhance the stretch.
Engage Your Core: Lightly engage your abdominal muscles to support your lower back.

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