KNEE ACROSS THE BODY
There are numerous benefits to regular stretching; not only does it help increase your flexibility, which is an important component for overall fitness, but it additionally helps to improve posture and reduce stress. This stretch, the Knee Across The Body, is an accessible static stretch for all fitness levels that primarily targets your glutes and to a lesser degree your lower back and hip flexors.
Skill Level: Beginner
Training: Static Stretching
Type: Compound
Force: Pull
Equipment: Exercise Mat (Optional)
1° Muscles: Abductor Muscle Group (Gluteal Muscles, Tensor Fasciae Latae [TFL])
2° Muscles: Muscles of the Lower Back, Hip Flexors
SET-UP
- Lie supine (face up) on the floor with both legs extended.
- Bend your right leg at the knee and bring it across your body.
- Use your left hand to bring your right knee down toward the floor on your left side - it doesn't have to touch the floor if a stretch can already be felt at this stage.
- Place your right arm comfortably beside you for stability.
EXECUTION
- Pull your right knee closer to the floor on your left side.
- At the top of the stretch, you may feel your chest rotating to the right as your lower body rotates to the left thereby also stretching your right lower back.
- Hold for20-30 seconds.
- Repeat to stretch your left side.
- Avoid placing undue pressure on your knee of the leg held across your body by holding your thigh, not the knee joint.
- If you do not feel a sufficient stretch turn your head to the opposite side to the knee across your body.
- Cat Stretch
- Cross-Body Back Stretch
- Standing Knee To Chest
- Piriformis Stretch, Hip Stretch
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