If you’re not already doing the world’s greatest stretch, you’re missing out! Loved by trainers, athletes, and fitness enthusiasts, this dynamic stretch—also known as the ‘spiderman with thoracic rotation’—targets multiple muscle groups including your hips, hamstrings, spine, shoulders, and glutes. It’s ideal for improving mobility and reducing injury risk before any workout.
Designed to loosen up tight muscles, especially if you sit for long periods, this stretch combines hip mobility with thoracic rotation, engaging muscles often overlooked. According to personal trainer Nicole Chapman, it’s perfect for targeting hip flexors, the thoracic spine, hamstrings, calves, and shoulders—all while working on internal and external rotation.
Here’s how to do it:
- Lunge Forward: Step your right leg forward into a lunge, knee bent at 90 degrees, both hands on the floor inside your right leg.
- Hip Stretch: Feel the stretch in your hips before lifting your right hand off the floor.
- Thoracic Rotation: Rotate your upper body to the right, lifting your right arm towards the ceiling, keeping your back straight and core engaged.
- Repeat: Return to plank and repeat on the left side.
Incorporate this stretch into your warm-up routine to unlock greater mobility and reduce your risk of injury.