MOVEMENT GUIDE / STABLE SUPPORT / MAT AS DESCRIBED
Supported knee-to-chest
Lie on your back. Bring one knee toward your chest, holding behind the thigh, then return slowly. Begin with 2 × 15 seconds each side.
Target muscles
Rectus abdominis, obliques, transversus abdominis, multifidus, erector spinae and quadratus lumborum
Setup
Warm up gently and choose a supported position. Work within a comfortable range; never force through pain.
Perform the move
Lie on your back. Bring one knee toward your chest, holding behind the thigh, then return slowly. Begin with 2 × 15 seconds each side. Return slowly to the starting position. Keep breathing and stop if the movement causes pain.
Why use it?
Practice controlled range of motion in the trunk and lower back. This is general mobility education, not an individual injury rehabilitation prescription.
Common mistake
Forcing the end range or treating an online sample as a diagnosis-specific rehabilitation plan.
Alternative
Use less range, more support or discuss an individual option with a physiotherapist.
Use the setup, movement, common mistake and easier option above. A selected external demonstration for this exact variation has not been added yet.
Exercise within a comfortable range. Stop if a movement causes pain.
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