Part 4/6:
Next, let’s move to the knee drop exercise. Lie on your back with your knees together and feet flat on the mat. Allow your knees to gently drop to one side, then return to the center before dropping them to the other side. Each side counts as one repetition.
Performing 3 to 5 repetitions on each side helps to mobilize the lower back while keeping it safe and gentle. This stretch can be particularly soothing and is a great addition to your morning routine or as a way to unwind after a long day.
Stretch 4: Hugging the Knees
For the fourth stretch, pull both knees to your chest while connecting your fingers around them. If neck support is a concern, you may keep your head down. Lift your head gently as you pull your knees closer and hold for about 3 seconds before releasing.