MY MONDAY MORNING Age-Defying Lifestyle Article for Your Health & Fitness
This replaces the article I posted on Monday, October 27, 2025.
The featured photograph shows Melisa in my gym doing the Standing Cross Leg Glute Stretch to improve flexibility in her Gluteus Maximus Muscles (or Glutes). But for me personally to address my lower back issues that I recently incorporated into my Six Pack Abs Exercises. The Six Pack Abs Exercises during my warm-up regimen before my routine workout that I perform 6- Days per week in my IRONCLAD Home Gym.
The Standing Cross Leg Glute Stretch is actually a takeoff of a Yoga Pose called the Uttanasana, or the Standing Forward Bend or by another term called the Forward Fold. But the Standing Cross Leg Glute Stretch is the Standing Forward Bend with a twist; but with a twist, by crossing the legs. This is nothing new to me, because we performed Standing Cross Leg Glute Stretch during our warmups during our high school football practice back in my senior year in 1977.
If I didn’t find an exercise or therapy technique that could alleviate my stress on my glutes muscles that caused misalignment in my lumbar spinal axis, I was facing back surgery in July of 2025. The Standing Cross Leg Glute Stretch not only alleviated tension in my glutes it also helped realigned my spinal axis that was cause pressure on my sciatic nerve resulting in symptoms of lower back pain, pain down my back of my legs, tight calves, and the worst symptom, numbness in my feet causing imbalance issues.
If you are over the age of 50, the very last thing that you want to happen to you is falling that can lead to hip dislocation, hip surgery, and possibly losing your independence. Those over the age of 70, a broken hip is the number ONE cause of death.
Results after Incorporating the Standing Cross Leg Glute Stretch
Withing minutes after completing my warmups, I had immediate relief from my back issues. The Standing Cross Leg Glute Stretch prove to be beneficial to eliminating lower back pain. I would encourage those in a office setting or like me confined to a cockpit for long periods consider the Standing or Sitting Cross Leg Glute Stretch for relaxing your glutes, the largest muscle in the human body.
NOTE: I am transparent with all my workout techniques, I released an Article this morning (Monday, October 27, 2025, that I focused on the sitting Cross Leg Glute Stretch. But the sitting restricted the entire glute muscle from moving during the stretch caused pressure on my spine. It actually exacerbates my symptoms, whereas standing actually relieves my symptoms. I would strongly recommend you use the Standing Cross Leg Glute Stretch that is easier to perform in most places.
Below is me performing the Standing Cross Leg Glute Stretch in my IRONCLAD GYM
Within days doing the Standing Cross Leg Glute Stretch during my Saturday morning workout session along with my other Six Pack Abs Exercises allowed me to get back into my welding shop and at our hangar. Working in welding, you are working with heavy metal weight and bent over. The Standing Cross Leg Glute Stretch has enabled me to get back to what I love, welding.
Lower back pain is common with people over 40 that work in various fields that affects millions worldwide, often stemming from sedentary lifestyles, poor posture, or overexertion. While medical intervention and physical therapy are valuable options, I found incorporating my Six Pack Abs Exercises and Glute stretches have significantly alleviated what was causing my back pain by helping me realign my lumbar spine.
Six Pack Abs Exercises Chart
The Standing Cross Leg Glute Stretch, as depicted in the feature image, above, offers relief from my back pain and my other issues, shown below is my Six Pack Abs Exercises Chart. The Standing Cross Leg Glute Stretch element is similar to a yoga pose called a Uttanasana, or Forward Fold. This Yoga pose is with a unique twist of a crossed-knee stance.
This element targets the glutes, hips, and lower back, providing a multifaceted approach to relieving my back pain. The Standing Cross Leg Glute Stretch in addition to back pain relief, also provides spinal realignment by addressing by glute muscles stress. These Six- Six Pack Abs Exercises below can provide numerous benefits to individuals trying to avoid back surgery if at all possible:
While I perform all six of these exercises and stretches, I perform 30 reps, hold stresses for 30-seconds, or for boxing bag I perform three-3-minute rounds, I focus on the Knee Lift Tabletop Crunch and the Standing Cross Leg Glute Stretch the most that have provide the most benefit from my back pain.
Understanding the Standing Cross Leg Glute Stretch Exercise
The Standing Cross Leg Glute Stretch begins with a standing like in yoga pose, with feet crossed over then the individual simply bending forward at the hips to reach forward toward the toes or as far as possible to gain flexibility, and hold for 30- seconds, then swap feet. As shown in the Standing Cross Leg Glute Stretch image above, bottom right, Melisa is bending at her hips with her knees crossed reaching toward her toes. This Cross Leg Glute Stretch engages the quads, glutes and lower back muscles.
This modification from the standard Forward Bend Yoga Pose introduces a rotational element, intensifying the stretch on the gluteal muscles and the piriformis, a small muscle deep within the hip that can contribute to lower back pain when tight. By incorporating this Standing Cross Leg Glute Stretch, the stretch addresses not only the lower back but also the interconnected muscles in the hip and quad region, making it a holistic exercise great for spinal health and spinal realignment.
My Time in The Cockpit
What is great about the Standing Cross Leg Glute Stretch, is that it can be performed practically anywhere where you can stand up. The Standing Cross Leg Glute Stretch is great for the office sitting or in my case sitting for hours in a cockpit. Sitting for long hours in the cockpit was where my back issues started to develop. But when you’re young, your body is very forgiving until you get over your 50’s then it starts letting you know what you did at a younger age.
Relief from Lower Back Pain with the Sitting Cross Leg Glute Stretch
One of the primary benefits of the Standing Cross Leg Glute Stretch is its ability to relieve lower back pain and symptoms within a few days and not weeks. Tight glutes and hips often pull on the pelvis, creating misalignment that stresses the lumbar spine.
Back in 2014, I had a hip replacement where a quarter-of-a-inch was worn off my right ball joint. Replacing my right hip making it even with my left hip but it placed stress on my right glute muscle, This Standing or Sitting Cross Leg Glute Stretch helped elongates the gluteus maximus and medius, as well as the piriformis, reducing tension that radiates to the lower back.
Studies suggest that stretching the hip muscles can decrease pressure on the sciatic nerve, which, when irritated by pressure, can cause sciatica issues along the back of the upper leg causing tight calves and numb feet. The Standing Cross Leg Glute Stretch along with Knee Lift Tabletop crunch strengthen your Abs muscles and loosen the glutes and back muscles. These Six Pack Abs Exercises helps to alleviate the causes of your lower back pain and prevent these other symptoms from recurrence.
The Standing Cross Leg Glute Stretch component further decompresses the spine by gently stretching the lumbar region and realigning the spine. This action creates space between the vertebrae, reducing the strain on intervertebral discs and nerves that were my major issues.
For individuals with chronic lower back issues, such as those that I noted above can also be caused by prolonged sitting or poor lifting techniques. These stretches and crunches can offer a simple yet effective way to restore flexibility and reduce stiffness, promoting long-term back pain management relief, possibly avoiding back surgery. I would recommend those that sit for long periods of time perform the Standing Cross Leg Glute Stretch in their office, workstation sitting, or those that have to travel during breaks.
Improved Hip Mobility and Posture
Lower back issues are often exacerbated by limited hip mobility, which forces the spine to compensate during movement. The Standing or Sitting Cross Leg Glute Stretch and the Leg Lift Tabletop Crunch targets these back and hip muscles and joints by encouraging a deeper range of motion through the crossed-knee position and Ab crunches. These stretches and Abs crunches address the hip flexors and rotators, which, when tight, tilt the pelvis forward and strain the lower back. By improving hip flexibility, the stretch and Abs crunches helps realign the pelvis and lumbar area, reducing the compensatory stress on the spine.
Enhanced hip mobility contributes to better posture. Slouching posture are common issues in desk-bound individuals and those of us that have to sit in confined spaces, like a cockpit. This sitting position places additional pressure on the lower back. My issue was that for over 35- Years, I was confined to the cockpit of a 206(D) Bell Jet Ranger Helicopter cockpit.
Stretching with these Six Pack Abs Exercises encourages an upright stance when allowing the body to maintain proper alignment. Over time, these stretches and Abs crunches can mitigate the postural imbalances that lead to chronic back pain, offering a preventive benefit in days not weeks. I am not a doctor, but dealing with my lower back pain, you want to find a way to relieve your back issues without relying on pain medicine or spinal shots.
Strengthening Core Stability
While the Standing Cross Leg Glute Stretch and Abs exercises is primarily a stretching and crunch-type exercise, it also engages the core muscles, like the abdominal muscles, to maintain balance during the forward or lateral bend. An unusual exercise that you might want to try is the boxing bag workout. The benefits of the boxing bag workout helps to work the lower back, hips muscles, and the entire body to provide additional stability.
The abdominal muscles by performing the Six Pack Abs Exercise, especially with the boxing bag workout, addresses the transverse abdominis, activate to stabilize the torso, supporting the spine and reducing the likelihood of injury. A strong core and Abs muscles are essential for lower back health, as it acts as a natural corset, protecting the spine from excessive movement or strain. This is where the Standing Cross Leg Stretches and the Leg Lift Tabletop Ab Crunch are really beneficial to back health, along with the other exercises.
For individuals with lower back pain or issues, the weak core muscles often worsen with age because of a lack of activity that fails to support the spine adequately. Incorporating this stretch and Ab crunches before a regular workout routine can gradually strengthen the Abs and core muscles, enhancing spinal stability. This dual action of stretching, crunches, and strengthening exercises during a workout makes exercise a comprehensive tool for managing and preventing lower back problems.
Reduction of Muscle Tension and Stress
Muscle tension in the lower back is frequently linked to stress, which causes the body to hold tightness in the hips and glutes that gets worse with age. The Standing Cross Leg Glute Stretch promotes relaxation by increasing blood flow due to bending the hip area. These Six Pack Abs Exercises deliver oxygen and nutrients that help release built-up tension. The Standing Cross Leg Glute Stretch or even the forward bend in yoga also stimulates the parasympathetic nervous system, inducing a calming effect that reduces overall stress levels.
For those with lower back issues, these Six Pack Abs Exercises offer a therapeutic benefit beyond physical relief. Like with Yoga, the Standing Cross Leg Glute Stretch, Knee Lift Tabletop Crunch, Dead bug, and the Bird Dog Point requires mindful focus and coordination to perform these movements—crossing the knees, bending forward, and holding the pose for 30 seconds—can serve as a form of active or moving meditation, like the boxing bag workout can that I enjoy. These Six Pack Abs Exercises can further lower stress hormones like cortisol that contribute to muscle tightness and pain.
Enhanced Circulation and Injury Prevention
To Improve circulation, where is another key benefit of the Standing Cross Leg Glute Stretch that I do with all of the Six Pack Abs Exercises relieves my lower back pain. A trick that I use before starting my 60-minute workout, I apply Creamer Atomic Balm to my quads, glutes, and lower back areas to improve blood flow. The Creamer Atomic Balm encourages blood flow to the lower back, glutes, and hips. This increased circulation delivers essential nutrients to the tissues, aiding in repair and reducing inflammation—a common cause of lower back discomfort. I purchase the Creamer Atomic Balm five pounds at a time for my students and myself.
You couple the Six Pack Abs Exercises with strength training in your regular workout routine and your muscles are able to release a natural growth hormone that contains collagen that helps your body to naturally repair and replace skin, muscle, and joint tissue. That is correct, I did say replace skin tissue even if you are over your 50’s when cell replacement slows down then by your 60’s in most cases STOPS, that causes aging. By pumping Iron in strength training, you can actually STOP and even reverse the aging process. That has to grab your attention!
Just to shows the effects of PUMPING IRON in strength training routine has on your aging process, below I am 68 years old and still do modeling and fitness videos for our Age-Defying Lifestyle Business. This photograph was taken in September of 2025:
Additionally, the Standing Cross Leg Glute Stretch and Knee Lift Tabletop Crunch, that I really focus on the most flexes glutes and quads while strengthening the abs muscles that helps prevent future injuries. By maintaining muscle strength and a stable core exercise helps to reduce the risk of strains or sprains during daily activities.
For individuals recovering from lower back injuries, gradual incorporation of these stretches under professional guidance to help support rehabilitation while minimizing re-injury risks. The Standing Cross Leg Glute Stretch and the Knee Lift Tabletop Crunch has helped me to avoid a back surgery that we were looking at in June of 2025.
Practical Tips for Performing the Stretch
To maximize the benefit to reduce lower back issues, perform the Standing Cross Leg Glute Stretch and Knee Lift Tabletop Crunch with proper form that is crucial. For the standing Cross Leg Glute Stretch starts with feet hip-width apart, then crosses one knee over the other, as shown above. Then slowly hinge at the hips, bending forward while keeping the spine as straight as possible, and reach toward the toes or floor, as far as you can. Hold the stretch position for 20-30 seconds, breathing deeply, before switching sides.
IMPORTANT: Avoid forcing the stretches; gentle progression is key to prevent strain and possibly back surgery. Consult a healthcare provider or physical
Instructions
- Start standing:
Stand with your feet flat on the floor or hold onto a wall or sturdy chair for balance.
- Cross your leg:
Cross the ankle of one leg over the thigh of the opposite leg, just above the knee, to form a figure “4” shape.
- Hinge at the hips:
Keeping your back straight, begin to bend the knee of your standing leg, pushing your hips backward and lowering your body into a squat position.
- Feel the stretch:
Continue lowering until you feel a stretch in the glute of the crossed-over leg.
- Hold the stretch:
Hold this position for 20–30 seconds, breathing deeply.
- Switch sides:
Slowly return to the starting position and repeat the stretch with the opposite leg.
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