Hug each knee to your chest for 20 seconds

Lie on your back and pull one knee gently toward you.

Why it helps

This stretch eases the lower back and hips after sitting. It feels good and is easy to hold.

How to do it

1. Lie on your back with legs straight.
2. Pull one knee toward your chest with both hands.
3. Hold 20 seconds, then switch.

Make it easier

Keep the other knee bent.

Make it harder

Hug both knees together for 30 seconds.

Stop if you feel pain.