Lying Cross Over Knee Pull Down Stretch

Lie on your back with both arms extended at shoulder height. Bend one knee upright and keep the other leg straight on the floor.

Slowly guide the bent knee across your body toward the floor. Keep your shoulders down and rotate the pelvis and leg to stretch the lower back and glutes.

Pause where the knee reaches comfortably, then return to center. Control the position without momentum.

Focus on the side of the glutes and lower back lengthening. The rotation goes deeper when your shoulders stay grounded.

If the opposite shoulder lifts, the rotation range decreases. Do not force the knee to the floor.

Exhale as the knee crosses over and inhale as you return. Move with your breath.

Spend equal time on both sides and slow down on the stiffer side. Use it to release pelvic and back tension.