How to Do
How to Do Iron Cross Stretch
This exercise is best for those who have a healthy low back, good posture, and a well-aligned spine. Those who have back pain and/or weakness should not perform this exercise.
Maintain good form throughout this exercise. Make sure the shoulders, head, and neck remain stationary and positioned on the floor during this movement. Be aware of how your body responds to this exercise. Should any pain or discomfort be encountered during this exercise, discontinue it immediately.
Beginning
Beginning Iron Cross Stretch
Lie down on the back with the legs straight. Extend both arms out to either side at shoulder-height with the palms facing upward. Suck in the tummy in an effort to make the navel touch the spine. Maintain this form throughout this exercise to help protect the lower back.
Movement
Iron Cross Stretch Movement
1. Inhale deeply. Lift the left leg straight up into the air. Twisting at the waist, slowly rotate the hips and lower the leg across the body to the right side. Allow the left foot to rest on the floor touching the right hand. Stay here for 3-5 deep breaths. Slowly come back to the starting position before repeating the movement on the opposite side.
Benefits
Iron Cross Stretch Benefits
Iron Cross is an intermediate exercise that improves flexibility and range of motion when rotating the low back, hips, and pelvis.
