Enhance Flexibility with Twisted Cross

Twisted Cross

Rep Range

Time Based

Hints

Beginning in a prone position (face-down) on a comfortable surface like a yoga mat, extend your arms out to the sides at shoulder height. Keep one arm straight out from your shoulder, palm facing down. Bring your other hand close to your torso with fingers pointing outward. Pushing gently with the hand near your torso, start to roll onto the side of the extended arm. As you rotate, allow the opposite leg (from the side of the extended arm) to bend and move over, attempting to touch the ground with that foot and the other foot rotates as well slightly but not to the ground. You should feel the stretch across the chest, shoulder, and bicep of the extended arm.

Common Mistakes

Avoid pushing too hard or forcing the stretch, which might overstrain the shoulder joint. Ensure you're rolling onto your side, distributing weight and not placing excessive pressure on the extended arm or shoulder. Always stay within a range of motion that feels comfortable, and cease the movement if it causes pain.

Breathing

Begin with a deep inhalation as you get ready to move into the position. As you slowly roll onto your side, exhale evenly and steadily. Hold the stretch with calm and rhythmic breaths. The exhales can help in deepening the stretch and relaxing further into the pose. When returning to your starting position, inhale. Synchronizing your breath with the movement can intensify relaxation and the stretch's overall benefit.

Muscle Focus

Primary Focus Area

Front Shoulders, Chest, Serratus Anterior