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Seated Knee-to-Chest Stretch | Hip & Lower Back Stretch for Older Adults

The seated knee-to-chest stretch is a safe and gentle chair-based exercise for older adults that improves flexibility in the hips and lower back. This simple stretch relieves stiffness, eases tension from sitting, and supports mobility for walking, standing, and daily activities.

How to Do the Seated Knee-to-Chest Stretch Safely

INSTRUCTIONS:

  • Sit tall in a sturdy chair with both feet flat on the floor.

  • Lift one knee up toward your chest.

  • Wrap your hands around the front of your shin or just below the knee.

  • Gently hug the knee closer to your chest while staying upright.

  • Hold the stretch for 20–60 seconds, then slowly release and switch leg

TIPS:

  • Keep your back tall and avoid slumping forward.

  • Hold the knee gently — do not pull forcefully.

  • Keep your shoulders relaxed and away from your ears.

  • Breathe deeply and steadily as you hold the stretch.

MUSCLES STRETCHED:

  • Hip flexors (front of the hip)

  • Glutes (buttocks)

  • Lower back (gentle stretch)

BENEFITS:

  • Relieves tightness in the hips and lower back.

  • Improves hip mobility for walking, standing, and daily activities.

  • Promotes relaxation and release of tension in the lower spine.

  • Provides a safe, chair-based option for older adults who can’t get to the floor.

BEGINNER VERSION:

  • Lift the knee only part of the way up.

  • Hold the leg under the thigh instead of over the shin if it’s more comfortable.

  • Hold for a shorter time (10–20 seconds) and build up gradually.

PROGRESSION OF EXERCISE:

  • Hug the knee closer toward the chest for a deeper stretch.

  • Hold closer to 60 seconds with steady breathing.

  • Add a slight lean forward for a stronger hip and glute stretch.

  • Combine with the Seated Figure-4 Stretch for full hip mobility.