Fitness Training Exercises

Exercise: Hips - Lying Knee Crossover Stretch

Equipment Required:

None.

Starting Position:

Lie flat on back with legs extended.
Place arms on the floor, extended straight out to the sides at the shoulder level (form a "T").

Actions To Execute Exercise:

Bend right knee and raise thigh until it is perpendicular to the floor
Slowly lower the right knee to the left side, toward the floor.
Keep shoulder on the floor.
When the leg is lowered to the floor as possible, place the left hand lightly on the outside of the right knee and hold the stretch.
Return knee to center position and extend leg.
Repeat on the other side.

Maintain normal, steady breathing.

What The Exercise Does:

Stretches the torso and outer thigh.

Precautions / Contraindications

Be sure muscles are warm before stretching.
Do not stretch beyond a comfortable position.
This exercise may be contraindicted for some individuals with back or hip problems or during pregnancy.

Fitness Training Tips:

For an additional stretch through the chest, extend the arms out to the side and slowly move them upward along the floor, closer to the head.
This is a flexibility stretch. It is recommended that stretches for improved flexibility be held for at least 30 seconds.

 

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