CROSS-BODY LOWER BACK STRETCH
Regular stretching is an essential component of any fitness program to improve muscle flexibility and joint mobility. Stretches that target the muscles, tendons, and ligaments that support your spine can help to alleviate any pain and discomfort felt in the neck and back regions, and should naturally accompany any workout that targets your back muscles.
Skill Level: Beginner
Training: Static Stretching
Type: Compound
Force: Pull
Equipment: Exercise Mat (Optional)
1° Muscles: Lower Back
2° Muscles: The Hip Abductors - Sartorius, Tensor Fascia Latae, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Piriformis
SET-UP
- Sit on the floor with both legs outstretched in front.
- Cross your left leg over your right leg by bending your left knee whilst keeping your right leg straight and down on the floor.
- Place your right arm on your left thigh and your left hand on the floor.
EXECUTION
- Rotate your upper body to the left until a mild stretch is felt in the right side of your lower back.
- Hold for 20-30 seconds.
- Switch to stretch the left side of your lower back.
- Repeat 2-5 times.
- Ensure that your glutes remain firmly on the ground as you rotate your upper body in order for the stretch to target your lower back.
- Cat Stretch
- Standing Knee To Chest
- Knee Across The Body
- Piriformis Stretch, Hip Stretch
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