Cross-Over Stretch

Cross-over stretch is an effective exercise to improve flexibility in the hips, lower back and hamstrings. This stretch is excellent for loosening up stiffness after long periods of sitting still or after a demanding workout. It helps to reduce tension in the lower back and improve mobility in the hip area.

Correct form and technique

Follow these steps to perform the cross-over stretch correctly:

  1. Start by lying on your back with your legs stretched out.
  2. Lift one leg and bring it over the body so that it crosses over the opposite side.
  3. Let the crossed leg rest on the ground or as far as you can comfortably go, while keeping both shoulders flat on the floor.
  4. Hold this position for 20-30 seconds, breathe deeply, and feel the stretch in your lower back and hips.
  5. Repeat with the other leg.

Focus on keeping your shoulders in contact with the ground to maximize the stretch in your lower back.

Common errors

Here are some common mistakes to avoid while performing the cross-over stretch:

  • Lift your shoulders: A common mistake is to lift your upper back off the ground. Make sure your shoulders stay flat on the floor to avoid unnecessary strain on your lower back.
  • Breathing unevenly: It is important to breathe deeply and evenly during the stretch to help the body relax and achieve better flexibility.
  • Force the stretch: Do not push the leg too far if it feels uncomfortable. Stop when you feel a good but controlled stretch.

Modifications and variations

Here are some modifications to the cross-over stretch, depending on your flexibility:

  • Modification for beginners: If you have trouble getting your leg all the way down to the ground, you can place a pillow or a rolled-up blanket under your knee for extra support.
  • Advanced Variation: For a deeper stretch, try pulling the crossed leg closer to your chest for a more intense stretch.

Number of repetitions and sets

Aim to hold each stretch for 20-30 seconds and repeat the exercise 2-3 times on each side for best effect.

Breathing technique

Inhale as you prepare for the stretch, and exhale as you lower your leg across your body. This will help you relax and achieve a deeper stretch.

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