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Single Knee Hug

Single Knee Hug

This stretch is very effective at relaxing tight and painful hip/buttock muscles (gluts/gluteal muscles).   Gently pull your knee towards your chest until a stretch is felt in your buttock.   Hold for 20-30 seconds and repeat two more times (three in total on each side).  Do not pull into pain.

Crossed Single Knee Hug

This stretch also targets tight and painful hip/buttock muscles (gluts/gluteals) but a different part of them.

Gently pull your knee upwards and across the body towards the opposite shoulder until a stretch is felt in the buttock.  Hold for 20-30 seconds and repeat two more times (three in total on each side).  Do not pull into pain.

lordswood osteopath clinic
lordswood osteopath clinic stretches

Sitting Single Knee Hug

This is a very useful way to stretch tight hip/buttock muscles (gluts/gluteals) when working at a desk.

Gently pull your knee towards your chest until a stretch is felt in your buttock.  Hold for 20-30 seconds and repeat two more times (three in total on each side).  Do not pull into pain.

Double Knee Stretch

This stretch is very effective at loosening off a tight/painful low back (lumbar spine).

Gently pull your knees upwards towards your chest until a stretch is felt in the low back.

Hold for 20-30 seconds and repeat two more times (three in total).  Do not pull into pain.

Back stretches lordswood osteopathic clicnic
Assisted Single Knee Hug lordswood osteopathic clinic

Assisted Single Knee Hug

If you have mobility issues and struggle to reach your thigh, then you can use a belt or band to loop around your thigh and gently pull your knee up towards your chest.  This will help to relax tight and painful hip/buttock muscles (gluts/gluteals).

Hold for 20-30 seconds and repeat two more times (three in total on each side).  Do not pull into pain.

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Lordswood Osteopathic Clinic

The Lordswood Osteopathic Clinic was established and is run by Sue Jennings, BSc (Hons), Osteopath. The Lordswood Osteopathic Clinic is situated on the ground floor of Lordswood Leisure Centre, North Dane Way, Chatham, with plenty of free parking and disabled access.

The clinic is open during the daytime on Monday to Friday, evening appointments available Monday, Tuesday, Wednesday & Thursday evenings. Lordswood Osteopathic Clinic staff are all registered with the General Osteopathic Council (GOsC).