Cross-Over Stretch
Cross-Over Stretch is a stretching exercise that focuses on improving flexibility in the lower back, hips and hamstrings. This exercise is ideal for loosening up stiffness after long periods of sedentary work or after a demanding workout.
Correct Execution of the Cross-Over Stretch
Follow these steps to perform the Cross-Over Stretch correctly:
- Lie on your back on a mat with your legs extended and your arms out to the sides at shoulder height so that your body forms a "T".
- Bend the right knee and place the foot flat on the floor near the left knee.
- Lift the right leg and slowly bring it over the body towards the left side, so that the right knee approaches the floor on the left side of the body.
- Turn your head to the right and keep your shoulders flat on the floor to maximize the stretch in your spine.
- Hold this position for 20-30 seconds, breathing deeply and calmly.
- Slowly return to the starting position and repeat the exercise on the opposite side.
Common Mistakes to Avoid
To get the most out of the Cross-Over Stretch, avoid the following mistakes:
- Shoulder Lift: Make sure both shoulders remain in contact with the floor throughout the stretch to avoid unnecessary strain on the back.
- Overstretching: Avoid pressing the knee down with force; let gravity work and stretch only as far as feels comfortable.
- Uneven breathing: Maintain even and deep breathing to help muscles relax and improve the effectiveness of the stretch.
Modifications and Variations
Adapt the exercise to your level:
- Beginners: Place a pillow under the bent knee to support the leg if it doesn't reach the floor and reduce the intensity of the stretch.
- Advanced: Fully extend the top leg instead of bending it to increase the intensity of the hamstring and hip stretch.
Number of Repetitions and Sets
Perform 2-3 sets on each side, holding the stretch for 20-30 seconds per set. set. This can be done daily or as needed to relieve tension.
Breathing
Breathe deeply and calmly throughout the stretch. Inhale through the nose and exhale through the mouth to help the body relax and maximize the effectiveness of the stretch.
Video Demonstration
Watch this video for a visual guide to properly performing the Cross-Over Stretch: