Stubborn Carpenter

Workshop gym, no. 22

Seated knee hug

Eases a stiff lower back and tight hips, especially after a long day on your feet. Done sitting down.

Press start when you’re ready

Pin it up in the shed: the moves, the beat and a tally board for your week, on one A4 page.

Download the A4 sheet (PDF)

How to do it

  1. Sit tall in a sturdy chair, feet flat on the floor.
  2. Lift your left knee and wrap your hands around the shin, just below the knee.
  3. Gently pull the knee towards your chest until you feel a stretch in your lower back and hip.
  4. Hold for 15 seconds, sitting tall and breathing slowly.
  5. Lower the foot to the floor and swap legs.

Easier

Don’t lift the knee as high; hold behind the thigh instead.

Harder

Hold for 30 seconds.

Safety

Gentle pull only. If you’ve had a hip replacement, check with your physio first.

This is what worked for me, not medical advice. If you have a heart condition, have had surgery, or feel dizzy, chest pain or breathlessness, stop and check with your GP before carrying on.