Standing Knee to Chest Stretch

1. Starting Position:

   • Stand tall with your feet hip-width apart and your arms at your sides.

   • Keep your core engaged and maintain good posture with your shoulders back.

2. Movement:

   • Shift your weight onto your left leg.

   • Bend your right knee and lift your right foot towards your chest.

   • Using both hands, grasp your right knee or shin.

3. Stretch:

   • Gently pull your right knee closer to your chest while standing straight.

   • Keep your left leg straight and your body upright.

   • Hold this position for 15-30 seconds, breathing deeply.

4. Return:

   • Slowly lower your right leg back to the starting position.

   • Repeat the stretch with your left leg by shifting your weight onto your right leg and lifting your left knee towards your chest.

5. Repetitions:

   • Perform 2-3 sets on each leg, holding the stretch for 15-30 seconds each time.

Tips:

• Ensure you are balanced; if necessary, hold onto a wall or a sturdy object for support.

• Focus on your breathing during the stretch, inhaling and exhaling slowly.

• If you feel discomfort, ease off the stretch slightly.