라이브러리로시작 
끝 
운동 라이브러리
Iron Cross Stretch
A supine rotational stretch that targets the glutes, lower back, and hip rotators by sweeping one leg across the body.
스트레칭맨몸Mobility stretch
주동근
둔근척추기립근
협응근
이상근복사근고관절 굴곡근
장비
맨몸
패턴
Mobility stretch
준비 자세
- 01Lie flat on your back on a mat.
- 02Extend both arms straight out to the sides in a T position, palms down.
- 03Keep both legs extended and together to start.
수행
- 01Lift one leg toward the ceiling, keeping it as straight as comfortable.
- 02Sweep that leg across your body toward the opposite hand.
- 03Let the hip and lower back rotate while both shoulders stay pinned to the floor.
- 04Hold the end position for 20 to 30 seconds, then return and switch sides.
체크포인트
- -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.
흔한 실수
- -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.
프로그래밍 노트
- -Use 2 to 3 holds of 20 to 30 seconds per side after training or on rest days.
- -Keep it gentle before squat or deadlift sessions; save longer holds for after.