The name is a bit braggadocious, we know. But the world’s greatest stretch is legit. This dynamic exercise—which involves getting into a kneeling lunge with one palm on the ground, driving the other elbow down toward the ground, then raising that arm up toward the ceiling as you rotate your trunk—stretches a whole bunch of things at once, making it an efficient, effective way to simultaneously loosen lots of tight muscles.
“This is a really awesome stretch that’s quite versatile for most populations,” Winnie Yu, PT, DPT, CSCS, a NYC-based physical therapist and strength coach at Bespoke Physical Therapy, tells SELF. Not only can this move boost mobility in areas that tend to get cranky from lots of sitting, it’s also a great pre-workout warm-up. To boot, it’s easily modified to different ability levels, which means a whole host of folks can reap its benefits.
Curious to know more? We tapped Dr. Yu for a primer on the world’s greatest stretch, including which specific muscles it targets, what makes it so freakin’ awesome, when to do it for the best results, modifications that lessen the intensity, and step-by-step instructions for nailing perfect form.
What muscles does the world’s greatest stretch work?
Part of the reason this stretch is so dang awesome is that it targets a ton of different areas at once thanks to that kneeling lunge position combined with the trunk rotation. That includes the hip flexors on your back leg as well as the ankle on your front leg, Dr. Yu says. Both of these areas get a gentle stretch as you hold that kneeling lunge position. Then, as you drive your elbow toward the ground and then reach up toward the ceiling, you twist your spine, which helps lengthen muscles in both the lower and upper back, she explains.
This is important, since your hips and back can be chronically stiff if you sit a ton (hello, desk workers everywhere!). Tight ankles aren’t as common, but they can be an issue for people who spend a lot of time on their feet or wear certain shoes, like heels or flats, Dr. Yu explains. Stretches like this one can help combat that stiffness.
What makes the world’s greatest stretch so awesome?
A big flex of the world’s greatest stretch is that it’s really efficient: With just one move, you loosen up multiple areas across your body. That gives it a time-saving advantage over other classic stretches—like a standing quad stretch, overhead triceps stretch, or wall calf stretch, for example—that hone in on just one muscle group.
Beyond that, it has you moving through multiple planes of motion, including the transverse plane, which involves rotational movements, and the frontal plane, which incorporates side-to-side moves. (There’s just a little bit of frontal movement in this stretch; when you step your foot forward into the lunge, and when you drive your elbow to the ground and rotate up, your front hip shifts laterally a small amount.) That’s important, since most of us spend the majority of our lives in the sagittal plane (forward and backward movements) and don’t often move in the two other planes. This can limit our range of motion and flexibility, and even compromise the strength and stability of our joints, since we’re not using them through their full, intended range of motion.
“What’s really neat about this stretch is it taps into that trunk rotation [and] a little bit of that pelvic rotation that we don’t really use in the day to day,” Dr. Yu says. And that can help us maintain and improve mobility in our spine and hips, boosting the health of those areas and helping us feel generally less stiff and achy.
Lastly, this stretch is a dynamic one, meaning it involves motion. Compared to static stretches— where you get into a position and hold, like the classic seated hamstring stretch, for example—dynamic ones are effective at boosting blood flow to your muscles and generally warming up your body before a workout. So yet another plus of the world’s greatest stretch is it can be part of an effective pre-exercise routine. Because it hits pretty much your entire body, it can be used before really any type of workout, from running to weight lifting to your fave bootcamp HIIT class.
When to do this move for the best results
If you’re looking to counteract general feelings of stiffness, Dr. Yu recommends weaving this move into your daily routine. For example, do it in the morning to invigorate yourself before jumping into work, in the evening to loosen up after a long day of sitting, or both.
“There are definitely benefits to doing it multiple times a day,” Dr. Yu says. As long as it feels okay on your body (say, it’s not causing any pain), it’s one of those moves you can do every day, multiple times a day.
Another option: Add it to your pre-exercise warm-up routine. However you weave this move in, aim for 10 to 12 reps per side, and repeat for 2 to 3 total sets, Dr. Yu says.
How to modify the world’s greatest stretch
If you have tight hip flexors or a history of back pain, the OG version (showed in the below GIF) may not feel great for you. In that case you can bring your back knee forward, so that it’s at about a 90 degree angle with your thigh stacked under your hips. This will lessen the intensity of the hip flexor stretch, Dr. Yu explains.
Another option for folks with tight hips: Place a yoga block underneath your front hand to reduce the intensity of the stretch, she says.
On the flip side, if you want more hip lengthening, hover your back knee off the ground slightly, Dr. Yu suggests. This will dial up the stretch and also activate more lower-body muscles, which can be helpful if you’re doing it to prep for a workout.
Important caveat: As great as the world’s greatest stretch is, it isn’t great for everyone. Folks with acute back pain, disc issues (include herniations, bulgings, and protrusions), and hip labrum injuries, should check with a medical pro first before doing this move, Dr. Yu says. They can advise whether it’s safe for you. People with more chronic back pain or pain that’s being managed with physical therapy, as well as folks who have a good grasp on what triggers their back pain, may find this is a great stretch for them, since it can boost blood flow to the muscles that support the back, potentially alleviating aches there. (If you’re not sure whether this stretch is a good idea for you, ask a physical therapist or other doctor to be safe.)
How to do the world’s greatest stretch
Before you dive in, a few safety tips: As you do your reps, you should be able to achieve a little more range of motion from the first rep to the last, Dr. Yu says. Just don’t force it, since that can up your chances of injury. Also avoid doing sharp, bouncy movements. Instead, go at a slow and controlled pace. All the while, make sure the move is pain-free. It’s okay to feel a little stiff, Dr. Yu says, but if pain crops up, lessen the intensity with one of the mods listed above, or stop altogether.
Ready to experience the hype for yourself? Try the world’s greatest stretch by following along with the below GIF and step-by-step instructions.
Katie Thompson
- Get into a kneeling lunge: Take a big step forward with your right foot, so that you are in a staggered stance.
- Bend your right knee and drop into a lunge, keeping your left leg straight behind you with your toes on the ground, so you feel a stretch at the front of your left thigh.
- Place your left hand on the floor and then reach down and touch your right elbow to the ground, placing the elbow on the inside of your right foot. This is the starting position.
- From here, twist your upper body to the right as you lift your right elbow off the ground and extend your right arm toward the ceiling.
- Pause, then reverse the motion to return to the starting position. That’s 1 rep. Do 10–12 reps, then switch sides and repeat. Complete 2 to 3 total sets.
Demoing the move above is Winnie Yu, PT, DPT, CSCS, an NYC-based physical therapist and strength coach at Bespoke Physical Therapy.
Related:
- This 15-Second Stretch Is the Mobility Move Your Back Has Been Aching For
- Why Pigeon Pose Is the Stretch You Need to Loosen Up Those Cranky Hips
- This Beginner-Friendly Abs Exercise Will Strengthen Your Entire Core
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