Knee Across The Body

A supine stretching movement targeting the glutes and hip rotator-cuff, promoting mobility and reducing lower back tension.

Instructions

1. Lie on your back on the floor or mat with both legs extended.
2. Bend one knee and cross it over your body toward the opposite side.
3. Use your hand to gently press the bent knee down toward the floor.
4. Keep your upper back flat on the floor and relax into the stretch.
5. Turn your head toward the extended arm and allow your tailbone to settle toward the floor.
6. Hold the stretch for 20-30 seconds while maintaining steady, controlled breathing.
7. Return to the starting position and repeat on the opposite side.

Tips

• The bent knee does not need to touch the floor; hold the stretch at a comfortable depth.
• Allow your lower back to be pulled toward the floor as your chest reaches in the opposite direction.
• Breathe deeply and relax into the stretch rather than forcing deeper flexion.
• Perform this stretch after workouts when muscles are warm and more pliable.
• Avoid bouncing or jerking; static stretching requires patience and controlled positioning.
• This stretch is particularly beneficial for those with tight hips and glute tension from prolonged sitting.