How to do it
Engage your core muscles lightly to stabilize the spine during the rotation.
- 1
Lie flat on your back on a comfortable surface, with your arms extended out to the sides in a 'T' formation.
- 2
Bring your right knee up towards your chest, then gently cross it over your left side, while keeping your left leg straight.
- 3
Turn your head to look at your right hand, creating a gentle spinal twist.
- 4
Hold the stretch for 15-30 seconds, breathing deeply and relaxing into the stretch with each exhale.
- 5
Slowly return your right leg and head to the starting position.
- 6
Repeat the stretch with your left knee, crossing it over your right side and turning your head to look at your left hand.
- 7
Hold the stretch on this side for the same amount of time, then return to the starting position.
- 8
Repeat the stretch 2-3 times on each side, or as needed.
Expert tip
Ensure that both shoulders remain flat on the ground throughout the stretch to maximize the stretch in the glutes and lower back. If your shoulders lift off the ground, ease up on the stretch to avoid straining your muscles.
Common mistakes
- ✕Bending the bottom leg during the crossover
- ✕Lifting the arms off the floor
- ✕Jerking the knee across with momentum