Videos
Instructions
- Start in a high plank position with hands under shoulders.
- Step your right foot outside your right hand into a lunge position.
- Lower your hips toward the ground to stretch hip flexors.
- Rotate your torso and reach your right arm toward the ceiling.
- Hold briefly, return your hand to the ground.
- Step back to plank and repeat on the other side.
Technical tips
- Keep your back leg extended and hips low.
- Maintain a straight line from head to heel.
- Engage your core to support spinal rotation.
Breathing tips
- Inhale as you prepare in plank.
- Exhale as you step forward and rotate upward.
- Breathe steadily while holding the stretch.
Medical restrictions
- Avoid if you have acute hip injuries.
- Not recommended for individuals with severe lower back pain.
- Use caution if recovering from knee surgery.
Description
The World's Greatest Stretch is a dynamic mobility exercise designed to improve flexibility, joint range of motion, and overall athletic performance. Often used as part of a warm-up routine, this movement combines a deep lunge, hip opener, spinal twist, and hamstring stretch into one fluid sequence. It effectively prepares the body for physical activity by targeting multiple muscle groups while enhancing coordination and stability. This stretch is particularly beneficial for athletes, fitness enthusiasts, and individuals looking to reduce stiffness from prolonged sitting. Performing the exercise regularly can help alleviate tightness in the hips, improve posture, and support spinal health. It also promotes greater functional movement patterns, making it ideal for sports that demand agility, rotational power, and lower body strength. With no equipment required other than a yoga mat, the World's Greatest Stretch can be performed anywhere and adapted to different fitness levels. Its versatility and comprehensive benefits make it one of the most efficient stretches for preparing the body, preventing injury, and promoting long-term mobility.
What muscles does the World's Greatest Stretch target?
The World's Greatest Stretch primarily targets the abs, glutes, and quadriceps while also engaging the hamstrings, hip adductors, back, and shoulders.
What are the benefits of doing the World's Greatest Stretch?
This exercise improves hip mobility, loosens tight muscles, enhances spinal rotation, and prepares the body for dynamic movement, making it ideal for warm-ups and injury prevention.
What is the most common mistake in the World's Greatest Stretch?
The most common mistake is letting the hips rise too high instead of keeping them low, which reduces the stretch in the hip flexors and hamstrings.
Is the World's Greatest Stretch safe for lower back pain?
Yes, it can be safe when performed with controlled movement and proper alignment, but individuals with severe back pain should consult a healthcare professional before trying it.
How long should I hold each side of the World's Greatest Stretch?
Hold each side for 15 to 30 seconds, focusing on deep breathing, or perform it dynamically for 5 to 8 repetitions per side.