Movement · Back Care Series
Knees to Chest (Rocking Release)
Cool-Down · Move 14 of 15
Starting position
Lie on your back and draw both knees gently in toward your chest, hands resting around the shins.
How to do it
Keeping the knees hugged in, slowly rock the whole body side to side, letting the mat massage your low back and sacrum. Rock for 20–30 seconds, breathing slow and easy.
Keep in mind
Let the floor massage your spine. · Keep the shoulders soft and the neck long — this is a release, not a workout.
Every move: lightly lift your pelvic floor — a gentle lift, never a clench — and breathe slow and full (hold the stretches for about 5 easy breaths, at least 30 seconds). New to the lift? →