Double knee to chest (DKC) exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Double knee to chest (DKC) )

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Name of exercise  AROM lumbar flx bil knee to chest
Other names of exercise Double knee to chest (DKC)
Description of exercise Double knee to chest (DKC) exercise is a simple yet effective stretch that targets the lower back and hip muscles. To perform this exercise, lie on your back with your knees bent and feet flat on the ground. Slowly bring both knees towards your chest, using your hands to gently pull them closer if needed. Hold this position for 15-30 seconds, feeling a stretch in your lower back and hips. Then, slowly release and repeat for 8-10 reps. This exercise helps to improve flexibility, reduce tension in the lower back, and can also provide relief from lower back pain. It is a great addition to any stretching routine.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Lie on back.
  • Bring both knees up to your chest.
  • Keep hands under knees.
  • Return to start position.

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    Video Tutorial

     

    Body Part Abdominal
    Type of Muscles Abdominal
    Category of Exercise __
    Type of Exercise AROM
    Body Position Supine
    Difficulty Level Low
    Direction of Exercise Flextion
    Type of Action Flexion, Reposition

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improves flexibility and range of motion in the hips and lower back
  • Strengthens the abdominal muscles
  • Helps alleviate lower back pain
  • Can improve posture and spinal alignment
  • Increases blood circulation in the lower body
  • May improve digestion and relieve constipation
  • Can be modified for different fitness levels
  • Can be done anywhere with no equipment needed
  • Can be used as a warm-up or cool-down exercise
  • May help reduce stress and tension in the body

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The Double knee to chest (DKC) exercise is generally safe for most people to perform. However, there are certain situations where it should be avoided or modified to prevent potential injury.Firstly, individuals with back problems or injuries should avoid this exercise as it can put strain on the lower back and exacerbate existing issues.Pregnant women should also avoid this exercise as it can put pressure on the abdomen and potentially harm the developing baby.Those with knee injuries or conditions should also be cautious when performing DKC, as it involves bending and flexing the knees which can aggravate these issues.Finally, anyone experiencing severe pain or discomfort during the exercise should stop immediately and consult a medical professional before continuing.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • It may help to grasp your legs behind your knees and pull to your chest.

    • Helpful in Diseases

  • arthritis
  • osteoporosis
  • lower back pain
  • sciatica
  • fibromyalgia
  • scoliosis
  • kyphosis
  • chronic obstructive pulmonary disease (COPD)
  • asthma
  • heart disease

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    Frequently asked questions

     

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