To do a Knee to Chest, lie on your back on the floor with your legs extended straight out. Bend one knee and grasp your shinbone with your hands.
Gently pull your knee toward your chest as far as it will go. Keep your lower back pressed into the floor.
Hold for 30 seconds and then relax for 30 seconds.
Repeat with the other leg, then with both legs pulled in together.
Repeat the entire set four times.