AbductorsExpert

Lying Crossover

Stretching movement using Body Only.

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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary Abductors

Movement instructions

1
Lie on your back with your legs extended.
2
Cross one leg over your body with the knee bent, attempting to touch the knee to the ground. Your partner should kneel beside you, holding your shoulder down with one hand and controlling the crossed leg with the other. this will be your starting position.
3
Attempt to raise the bent knee off of the ground as your partner prevents any actual movement.
4
After 10-20 seconds, relax the leg as your partner gently presses the knee towards the floor. Repeat with the other side.

Technique guidance

Breathe slowly and evenly. Exhale as you ease into a comfortable range, and never use the breath to force a deeper position.

Use only a comfortable range; a stretch may feel like tension but should not feel sharp or joint-specific.
Come out of the position slowly and use support when balance is limited.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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