beginner · body only
Knee Across The Body
Rodilla al Cuerpo
beginnerStretching
3
Sets
8-12
Reps
4-1-1
Tempo
Muscles Worked
glutesabductorslower back
Instructions
- Lie down on the floor with your right leg straight. Bend your left leg and lower it across your body, holding the knee down toward the floor with your right hand. (The knee doesn't need to touch the floor if you're tight.)
- Place your left arm comfortably beside you and turn your head to the left. Imagine you have a weight tied to your tailbone. let your tailbone fall back toward the floor as your chest reaches in the opposite direction to stretch your lower back. Switch sides.
Instrucciones(ES)
- Acuéstate con la pierna derecha extendida. Flexiona la pierna izquierda y crúzala sobre el cuerpo, sosteniendo la rodilla hacia el suelo con la mano derecha. La rodilla no necesita tocar el suelo.
- Coloca el brazo izquierdo cómodamente al lado y gira la cabeza a la izquierda. Imagina un peso en el coxis que cae hacia el suelo mientras el pecho se aleja para estirar la espalda baja. Cambia de lado.
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