Iron Cross Stretch

Setup

1. 01Lie flat on your back on a mat.
2. 02Extend both arms straight out to the sides in a T position, palms down.
3. 03Keep both legs extended and together to start.

Execution

1. 01Lift one leg toward the ceiling, keeping it as straight as comfortable.
2. 02Sweep that leg across your body toward the opposite hand.
3. 03Let the hip and lower back rotate while both shoulders stay pinned to the floor.
4. 04Hold the end position for 20 to 30 seconds, then return and switch sides.

Checkpoints

• -Both shoulder blades stay in contact with the floor.
• -The stretch is felt in the glute and lower back, not as pinching in the spine.
• -Breathing stays slow and steady through the hold.

Common mistakes

• -Letting the opposite shoulder peel off the floor to reach farther.
• -Bouncing or forcing the leg past a comfortable range.
• -Holding the breath during the stretch.