Hey everybody it's Doctor Jo, and today I'm going to show you a seated knee to
chest stretch. so let's get started.
so if you haven't subscribed already, make sure and click on the button down there. this
stretch is a part of my office stretching series. it's all real time
stretches. it goes from head to toe, so if you want to check out some other
stretches make sure and click on the link up there. so the seated knee to
chest stretch can be done lying down, but if you're in an office, if you're sitting
in a chair, or doing something like that, you can easily do the stretch in the
chair as well. so I've got my timer set for 30 seconds. we're gonna do three on
each side with a little ten-second break in between. so I'm gonna go ahead and
start the timer and then I'll talk you through the stretches as we go. so with
the knee to chest stretch, all you're gonna do is just bring your knee up
towards your chest. so it's just how it sounds. the key is don't bring your body
forward, bring your knee up towards your chest. if you can't bring it as high as
mine, that's fine. you know if you can only bring it here, and you're starting
to feel a stretch, that's completely okay. if you have some knee issues, instead of
holding it like this, you might want to grab underneath and pull it up. I tell my
patients to do that a lot, but if you don't really have any issues, sometimes
you can get a better pull when you're pulling on the outside versus the inside,
but make sure you don't end up irritating your knee by doing this
stretch. but when you stretch and you're pulling up, you should feel a little
stretch in your bottom area in your lower back, that's where you're trying to
stretch. some people feel a little pinching in their groin area, so if
you're feeling that little bit of a pinching, either bring your your hip out
a little bit with your knee, or just don't pull up as high because again you
don't want to be pinching something and get it hurting while you're trying to
stretch something else out. but if you're not feeling that that pinch in there,
just give it a nice pull and get that stretch as much as you can, and then take
that little break in between. so make sure that if you're sitting at a desk,
move out a little bit so you don't bang that knee into the desk, but just get
that nice little pull. I like having the outside hand up on top and the inside on
the bottom, I just feel like that's more
comfortable for me. again you can kind of just hold it this way if you want to as
long as you don't have any finger issues or knee issues, but again if you have
some knee pain already just go ahead and grab underneath and
pull up, and you're you're still going to get the same benefit by holding up that
stretch this way. but again don't curl down and stretch like that. keep your
back nice and straight and relaxed because anytime you're stretching something, you
really want your whole body to be fairly relaxed. so if you're tensing up other
muscles, to try and do it then you're kind of defeating the whole point. so if
this is hard and you're having a hard time pulling that knee up, then you can
definitely do this lying down, which might feel a little more comfortable for
people. you just might want to wait till you get home to do it. and you can check
out some of my other videos to be able to do it on the ground at home or even
on your bed if you don't want to lie on the ground or if it's too hard to get up,
you can do it lying on your bed or on the couch as well. so lots of different
places to try it. lots of different positions to try it, but just getting
that nice stretch in there. and again you should feel it kind of in that low back
area kind of in the bottom area getting a good stretch in there. again pulling up.
some people ask about the foot. should it be pulled up should it be pointed down?
should it be relaxed? kind of goes back to the same thing that I was talking
about when you're stretching. I really feel like you should be relaxed, so some
people might feel more of a stretch if they're pulling their toes up, but then
again you're activating muscles and the point of a stretch is to get those
muscles nice and elongated and stretched out, so if you're if you're contracting
something, sometimes you're defeating that point just a little bit. so again
just taking a little rest break in between, sometimes if you're on a harder
chair versus softer chair, it might you know make it a little bit harder or
easier depending on what kind of chair surface you're on, but if it's a little
bit harder, it might be easier to get the stretch, but you might have a little more
pressure on the sit bone. so just make sure you're comfortable again while
you're doing it because you don't want to irritate
anything down there while you're doing this stretch. and again if you feel like
you're getting a lot of pressure on that knee, you can even kind of bring it out a
little bit because you're really focusing on pulling this part up, but
again if you want to get that knee in there too, then you can do that as well.
so those were your knee to chest stretches in a seated position, and again
this is part of that office series where I go from head to toe. whole bunch of
different stretches and it's in real-time which I know a lot of you
like. so check out the link up there to find out all the other ones. and if you'd
like to help support my channel click on the link up here to find out how, and of
course don't forget to subscribe by clicking down here. so remember, be safe,
have fun, and I hope you feel better soon.