A Move You Should Do MONDAY – Supine Iron Cross

This week’s move is a “twofer”, meaning you get two for the price of one. And who doesn’t love a deal?!

Your body is designed to rotate at three key spots: the subtalar joint (ankle), hips and thoracic spine. The supine iron cross is an excellent stretch to mobilize the latter two. Here’s how to do it:

Lie on your back with your arms out to a “T”
Lift one leg up so your hip is at 90˚
Lower your leg to the opposite side as you try to touch your foot to the floor
Rotate back so your leg is pointed towards the ceiling
Return to the starting position
Perform 6 repetitions on each side

Why does this matter?

The hips and thoracic spine should provide over 100˚ of rotation. The five segments of your lumbar spine is designed to only provide 10˚. If your hips and thoracic spine lack rotation, your lumbar spine will have to over rotate, placing you at risk for injuries such as: sciatica, herniated lumbar disc and lumbar strain.

By normalizing rotation in your hips and thoracic spine, you give your lower back the best protection during everyday activities which require rotation.

So give the supine iron cross a try. Your low back will thank you.

Until next time…