Lying Cross Over Knee Pull Up Stretch

Description

How to Do Lying Cross Over Knee Pull Up Stretch

1. 1
   Setup

   Lie on your back with both knees bent and feet flat on the floor, hip-width apart.

2. 2
   Setup

   Cross your right ankle over your left knee, allowing your right knee to open out to the side.

3. 3

   Gently grasp your left thigh with both hands, either behind the hamstring or on top of the shin, depending on your flexibility.

4. 4

   Slowly pull your left knee towards your chest, feeling a stretch in your right glute and outer hip.

5. 5

   Hold the stretch for the prescribed duration, breathing deeply, then slowly release and repeat on the other side.

Tips

• Keep your lower back pressed gently into the floor throughout the stretch to maximize the hip and glute engagement.
• Use your hands to gently increase the pull, but never force the stretch to the point of pain; aim for a comfortable tension.
• As you exhale, try to deepen the stretch slightly, allowing your muscles to relax further into the position.
• If grasping your thigh is too difficult, you can loop a towel around your left thigh to assist with the pull.

Common Mistakes

• ×Rounding your lower back during the pull reduces the target stretch; keep your spine neutral and press your lower back gently into the floor.
• ×Pulling too aggressively can cause discomfort or injury; instead, pull gently until you feel a comfortable stretch and hold it there.
• ×Allowing the crossed knee to collapse inwards diminishes the stretch; actively push the crossed knee away from your body to enhance the outer hip stretch.