full body focus
World's Greatest Stretch
Dynamic full-body opener.
Key cue: Lunge, drop the elbow, then open the chest to the ceiling. Move with your breath.
Area
full body
Level
intermediate
Volume
5/side
Goal
mobility
How to do it
- 1Step one foot far forward into a lunge and place your hands on the floor either side of your front foot. Use books or a chair if the floor is too far away.
- 2Lower your back knee to the floor if you need more stability.
- 3Bring the elbow on the same side as the front foot down towards the inside of the foot, feeling the hip open.
- 4Turn your chest towards the front leg and reach that same arm up to the ceiling, following it with your eyes.
- 5Return and repeat 5 times, then switch legs.
Easier and harder versions
- Easier
- Put your hand on books or a chair, keep the back knee on the floor and skip the reach to the ceiling.
- Harder
- Lift the back knee off the floor and pause for a breath in each position.
Helps with
Commonly used for:
Full-body mobilityPre-workout warm-upHip and thoracic stiffness
Benefits
- Full-body warm-up
- Hits hips, spine, shoulders in one move
- Preps for workouts
Muscles worked
Mobility. Gently moves your hip flexors, glutes, thoracic spine and hamstrings.
Hip flexorsGlutesThoracic spineHamstrings
Form tips
- Move with your breath: out as you rotate, in as you return.
- Keep your front knee in line with your second toe.
Common mistakes
- Rushing through the positions.
- Letting your front knee collapse inwards.
When to avoid or modify
- Knee pain in the lunge: keep the back knee down and take a shorter step
- Shoulder pain when taking weight on your hands: use a chair
- Balance problems: hold a chair
- Recent hip, knee or spinal surgery, unless your surgeon or physiotherapist has cleared it
If in doubt, check with a qualified physiotherapist before continuing.
Where to go from here
The ladder