Single Knee-to-Chest Stretch

The player lies on their back with the legs straight or the knees slightly bent. One knee is grasped with both hands and drawn toward the chest while the other leg rests comfortably on the floor. Keep the lower back close to the floor and the shoulders and neck relaxed. The stretch is felt behind the hip and in the lower back.

As a warm-up, hold briefly and under control for 2-3 breaths; as a cool-down, hold longer and deeper as a static stretch. Switch sides when the time is up.