The lying crossover stretch is a supine spinal twist where you lie on your back, cross one leg over your body, and gently let it fall to the opposite side. It mobilizes the thoracic and lumbar spine, stretches the outer hip and IT band, and is one of the most accessible spinal twists.
Muscle Group
Back, Hips
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Mobilizes the thoracic and lumbar spine
- Stretches the outer hip and IT band
- Calming and restorative
- No equipment needed
- Excellent before sleep or as a cool-down
- Relieves lower-back tension
How to perform
- Lie flat on your back with both arms extended out to the sides, palms facing the ceiling.
- Bend your right knee and lift your right leg up.
- Cross your right leg over your body to the left side, letting it fall toward the floor.
- Use your left hand to gently press your right knee toward the floor for a deeper stretch.
- Try to keep your right shoulder pressed into the floor — your hips will rotate but your shoulders should stay grounded.
- Turn your head to the right to deepen the spinal twist.
- Hold for 30 to 60 seconds. Breathe deeply.
- Switch sides and repeat.
FRONT VIEW
BACK VIEW
Lower Back
Primary
Obliques
Primary