Iron Cross Stretch

Lie on your back with both arms extended straight out at shoulder height in a cross shape. Keep one leg straight on the floor and lift the other leg straight up to start.

Slowly lower the raised leg across your body. Keep your shoulders and arms on the floor and rotate only your pelvis and leg to stretch your lower back and side.

Pause when your leg is close to the floor, then slowly return to center. Move with the weight of your leg, without momentum, and repeat on the other side.

Focus on the stretch as the side of your lower back and the area around your pelvis rotate. The more your shoulders stay on the floor, the more evenly the rotation spreads through your spine.

If your opposite shoulder lifts as your leg crosses over, you lose rotation and shift the movement into your arm. Moving both legs together or using momentum lets your legs do the work, so keep one leg long and move slowly.

Exhale slowly as your leg crosses over, then inhale as you return to center. Moving with your breath lets your rotation range expand naturally.

Spend the same amount of time on both sides, but slow down on the stiffer side instead of forcing it farther. Use this as a finishing stretch on days your lower back feels tight to gently work on spinal rotation.