XBox Stretch

Functional Back LineSpiral LineLumbar MobilityThoracic MobilityHip Flexibility
Written By David Song

XBOX STRETCH / CROSS BOX STRETCH

This is a full spine mobility exercise that targets the anterior oblique line and posterior oblique lines. Lie down on your side and imagine yourself in a square. Reach forwards with your top arm and backwards with your top leg to opposite corners of the square. Hold for 3-5 breaths and reverse the motion by reaching back with your arm and forwards with your leg to opposite corners. Hold for 3-5 breaths and repeat as necessary.

Structures Involved:

  • Lumbar Spine

  • Thoracic Spine

  • Internal and External Obliques

  • Latissimus Dorsi

  • Quadratus Lumborum

  • Iliopsoas

  • Multifidus

  • Glutes

  • Spiral Line (Fascia)

  • Functional Back Line (Fascia)

Related Conditions:

  • Non-specific Low Back Pain

  • Sacroiliac Joint Syndrome

  • Lumbar Facet Syndrome

  • Thoracolumbar Syndrome

Related Exercises

Featured
Staggered Cross Body Deadlift
Erector Spinae, QL, Quadratus Lumborum, Latissimus Dorsi, External Oblique, Obliques, Internal Oblique, hamstring, Hamstrings, Gluteus Maximus, Hip Extension, Hip Extensor, Lumbar Extension, Lumbar Extensors, Anti-Rotation Exercise, Lumbar Stability, Deadlift
Staggered Cross Body Deadlift
Erector Spinae, QL, Quadratus Lumborum, Latissimus Dorsi, External Oblique, Obliques, Internal Oblique, hamstring, Hamstrings, Gluteus Maximus, Hip Extension, Hip Extensor, Lumbar Extension, Lumbar Extensors, Anti-Rotation Exercise, Lumbar Stability, Deadlift
Erector Spinae, QL, Quadratus Lumborum, Latissimus Dorsi, External Oblique, Obliques, Internal Oblique, hamstring, Hamstrings, Gluteus Maximus, Hip Extension, Hip Extensor, Lumbar Extension, Lumbar Extensors, Anti-Rotation Exercise, Lumbar Stability, Deadlift
Pull Back Lunge
Functional Back Line, Latissimus Dorsi, Gluteus Maximus, Hip Extension, Hip Extensor, Low Back, Lunge, Shoulder Extension, Shoulder Extensor
Pull Back Lunge
Functional Back Line, Latissimus Dorsi, Gluteus Maximus, Hip Extension, Hip Extensor, Low Back, Lunge, Shoulder Extension, Shoulder Extensor
Functional Back Line, Latissimus Dorsi, Gluteus Maximus, Hip Extension, Hip Extensor, Low Back, Lunge, Shoulder Extension, Shoulder Extensor
Squat and Row
Squat, Squat Warm Up, Latissimus Dorsi, Gluteus Maximus, Functional Back Line
Squat and Row
Squat, Squat Warm Up, Latissimus Dorsi, Gluteus Maximus, Functional Back Line
Squat, Squat Warm Up, Latissimus Dorsi, Gluteus Maximus, Functional Back Line
Dowel Side Lean Stretch
Lateral Fascial Line, Low Back Stretch, Low Back, Hip Stretch, Glutes Stretch, Gluteus Maximus, Gluteus Medius, TFL, Tensor Fascia Latae, Obliques, Intercostalis, Latissimus Dorsi, Hip Flexibility, Lumbar Stretch, Lumbar Flexibility
Dowel Side Lean Stretch
Lateral Fascial Line, Low Back Stretch, Low Back, Hip Stretch, Glutes Stretch, Gluteus Maximus, Gluteus Medius, TFL, Tensor Fascia Latae, Obliques, Intercostalis, Latissimus Dorsi, Hip Flexibility, Lumbar Stretch, Lumbar Flexibility
Lateral Fascial Line, Low Back Stretch, Low Back, Hip Stretch, Glutes Stretch, Gluteus Maximus, Gluteus Medius, TFL, Tensor Fascia Latae, Obliques, Intercostalis, Latissimus Dorsi, Hip Flexibility, Lumbar Stretch, Lumbar Flexibility
Kettlebell Glute Bridge
Gluteus Maximus, Glutes, Hip Extensor, Hip Extension, Kettlebell Workout, Kettlebell, Hamstrings, Posterior Chain, Erector Spinae
Kettlebell Glute Bridge
Gluteus Maximus, Glutes, Hip Extensor, Hip Extension, Kettlebell Workout, Kettlebell, Hamstrings, Posterior Chain, Erector Spinae
Gluteus Maximus, Glutes, Hip Extensor, Hip Extension, Kettlebell Workout, Kettlebell, Hamstrings, Posterior Chain, Erector Spinae
Weighted Glute Bridge
Erector Spinae, Hip Extensor, Glutes, Gluteus Maximus, Hamstrings, Posterior Chain, Hip Extension
Weighted Glute Bridge
Erector Spinae, Hip Extensor, Glutes, Gluteus Maximus, Hamstrings, Posterior Chain, Hip Extension
Erector Spinae, Hip Extensor, Glutes, Gluteus Maximus, Hamstrings, Posterior Chain, Hip Extension
Cross Over Single Leg Deadlift
Deadlift, Deadlift Warm Up, Legs, Hip, Intrinsic Foot Muscles, Hip Stability, Knee Stability, Balance Exercise, Proprioception, Kettlebell Workout, Kettlebell, Gluteus Maximus, Hamstrings, Gluteus Medius, Erector Spinae, Posterior Chain
Cross Over Single Leg Deadlift
Deadlift, Deadlift Warm Up, Legs, Hip, Intrinsic Foot Muscles, Hip Stability, Knee Stability, Balance Exercise, Proprioception, Kettlebell Workout, Kettlebell, Gluteus Maximus, Hamstrings, Gluteus Medius, Erector Spinae, Posterior Chain
Deadlift, Deadlift Warm Up, Legs, Hip, Intrinsic Foot Muscles, Hip Stability, Knee Stability, Balance Exercise, Proprioception, Kettlebell Workout, Kettlebell, Gluteus Maximus, Hamstrings, Gluteus Medius, Erector Spinae, Posterior Chain
Romanian Deadlift
Deadlift, Deadlift Warm Up, Low Back, Posterior Chain, Erector Spinae, Hamstrings, Functional Back Line, Latissimus Dorsi, Gluteus Maximus, Barbell Exercise
Romanian Deadlift
Deadlift, Deadlift Warm Up, Low Back, Posterior Chain, Erector Spinae, Hamstrings, Functional Back Line, Latissimus Dorsi, Gluteus Maximus, Barbell Exercise
Deadlift, Deadlift Warm Up, Low Back, Posterior Chain, Erector Spinae, Hamstrings, Functional Back Line, Latissimus Dorsi, Gluteus Maximus, Barbell Exercise
Trap Bar Deadlift
Deadlift, Functional Back Line, Latissimus Dorsi, Gluteus Maximus, Posterior Chain, Hamstrings, Erector Spinae, Low Back, Trap Bar Exercise
Trap Bar Deadlift
Deadlift, Functional Back Line, Latissimus Dorsi, Gluteus Maximus, Posterior Chain, Hamstrings, Erector Spinae, Low Back, Trap Bar Exercise
Deadlift, Functional Back Line, Latissimus Dorsi, Gluteus Maximus, Posterior Chain, Hamstrings, Erector Spinae, Low Back, Trap Bar Exercise
Pause Deadlift
Posterior Chain, Erector Spinae, Hamstrings, Functional Back Line, Gluteus Maximus, Latissimus Dorsi, Deadlift, Deadlift Warm Up, Barbell Exercise, Lumbar Spine
Pause Deadlift
Posterior Chain, Erector Spinae, Hamstrings, Functional Back Line, Gluteus Maximus, Latissimus Dorsi, Deadlift, Deadlift Warm Up, Barbell Exercise, Lumbar Spine
Posterior Chain, Erector Spinae, Hamstrings, Functional Back Line, Gluteus Maximus, Latissimus Dorsi, Deadlift, Deadlift Warm Up, Barbell Exercise, Lumbar Spine
David Song
Previous

Bridge & Reach
Next

Pelvic Reset