The Iron Cross Stretch is a stretching exercise that targets the chest, shoulders, and upper back muscles. It involves extending the arms out wide to the sides while lying on the floor. Here are step-by-step instructions on how to perform the Iron Cross Stretch:
How to perform
1. Begin by lying flat on your back on a mat or soft surface with your legs extended straight out in front of you.2. Extend your arms out to the sides at shoulder height, palms facing down. Your arms should be parallel to the floor and perpendicular to your body.
3. Keeping your arms straight, slowly lower them towards the floor on either side of you, as far as you can comfortably go without causing any pain or discomfort.
4. Hold the stretch for 15-30 seconds, focusing on breathing deeply and relaxing into the stretch.
5. Slowly raise your arms back up to the starting position, keeping them straight and in line with your shoulders.
6. Repeat the stretch 2-3 times, gradually trying to lower your arms closer to the floor with each repetition as your flexibility improves.
7. Remember to listen to your body and only stretch to a point where you feel a gentle pull or tension, never forcing your body into a position that feels painful.
The Iron Cross Stretch can help improve flexibility in the chest, shoulders, and upper back, making it a great exercise for those who sit at a desk all day or engage in activities that promote rounded shoulders and a hunched posture.
Equipment required
Body Weight
Body weight equipment includes items like resistance bands, stability balls, and suspension trainers. These tools are used for a wide range of exercises that focus on strength training, flexibility, balance, and stability. They are commonly used in bodyweight exercises that utilize the resistance of one's own body to build muscle and improve overall fitness.