The World’s Greatest Stretch

Elbow-to-Instep A

Elbow-to-Instep A

Start in lunge position, right leg forward, foot flat on floor, knee bent 90 degrees, left leg extended behind you, left ball of foot on floor; hands on floor inside right leg, back flat (as shown).

Main targets:

Hip flexors, butt, hamstrings, quadriceps, lateral calf.

Elbow-to-Instep B

Elbow-to-Instep B

Next, lift right hand off floor, bend right elbow 90 degrees and reach elbow toward instep of right foot (as shown). Reach as far as you can without rounding back.

Main targets:

Deeper into hip flexors, butt, hamstrings, quadriceps, lateral calf.

External Torso Rotation with Reach

External Torso Rotation with Reach

Return right hand to floor, then rotate torso to left and extend left arm to ceiling, palm out (as shown). Keep spine long, and continue reaching through back leg.

Main targets:

Deepens hamstring and gluteus stretch; adds shoulders, pecs, upper and lower back, internal and external rotators of hips and obliques. Enhances spinal mobility.

Internal Torso Rotation with Reach

Internal Torso Rotation with Reach

Return left palm to floor, then, rotate torso to right, pressing through left palm and lifting right hand to ceiling, palm out, eyes follow (as shown).

Main targets:

Deepens hamstring and gluteus stretch; shoulders, pecs, upper and lower back, internal and external rotators of hips and obliques. Synchronizes thoracic spine mobility with lumbar spine stability.

Hip Flexor Quadriceps Stretch A

Hip Flexor/Quadriceps Stretch A

Drop left knee and toe to floor, place hands on top of right thigh. Squeeze butt and slightly tuck pelvis, then press hands into thigh and push torso away, extending spine as tall as you can (as shown).

Main targets:

Hip flexors, quadriceps, abdominals.

Hip Flexor Quadriceps Stretch B

Hip Flexor/Quadriceps Stretch B

To add to stretch, extend arms over head, reaching fingers to ceiling (as shown).

Main targets:

Deeper into abdominals, lats; adds biceps.

Hamstring Calf Stretch

Hamstring/Calf Stretch

Finally, place hands on floor on either side of right leg, then shift hips back and straighten right leg, foot flexed, keeping back as flat as possible (as shown).

Main targets:

Hamstring and calf.

We found the secret top trainers swear by to target every muscle group in 3 minutes flat.

Every top trainer, strength and conditioning coach, or elite athlete who has been in the game for a while knows “The World’s Greatest Stretch,” or WGS. I have been working as a strength and conditioning specialist for almost 10 years, training and rehabbing fitness clients and athletes, and this is absolutely my favorite stretch. It’s sort of legendary.

It is so beloved because it targets every major muscle in the body — especially the ones we tend to overuse sitting at a desk or a computer all day — and it takes less than 5 minute to complete. Since it’s a dynamic stretch with static components, it can be used as part of your dynamic warm up, to prep your body for your workout, or at the end of a session.

This combination of movement and static positions challenges the central nervous system, forging the connection between the body and the brain that is so crucial to an effective session. When the connection is made, muscles fire properly, so you make the most of every movement and are much less likely to get injured. Plus, this synchronization of movement increases your range of motion, so each exercise can be completed thoroughly.

We know you are busy. But you have time for this. Hold each position for 3-5 seconds, and move through the entire series at least 3 times each side.

Source

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About Davy Greene
SEO analyst by profession, in addition to working with Search Engine Optimization(SEO) for more than 4 years.

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