The World’s Greatest Stretch If there is one “go-to” stretch that I recommend to all my clients as part of their warm-up, cool down or rest between sets, it is the Reverse Lunge Elbow to Instep Stretch, also known as “The World’s Greatest Stretch.” The World’s Greatest Stretch gained popularity in the fitness and sports performance arena following the release of Mark Verstegen’s book, Core Performance, in 2004. You may be asking, “How can ONE stretch be The World’s Greatest Stretch?” What makes this the World’s Greatest Stretch is the amount of muscle groups that are both stretched and activated simultaneously. On one side of your body, your hip flexors, quadriceps, inner thigh, lats, chest, abdominals and shoulders are all being stretched while on the opposite side your glutes, outer thigh, upper back and shoulders are being activated (turned on). You can get more bang for your buck with this one stretch than with any other stretch.
HAMSTRING STRETCH – From the last positon place both hands on the ground, rock back and push your hips up to the sky while straightening both legs. You should feel a stretch in the back side of your left leg. For an additional stretch, flex/pull your toes up towards your nose on your left (front) foot.
How to perform: 1.From a standing position step back with your right leg into a lunge position or start in a half-kneeling position if you have mobility issues. 2.Plant your right hand down on the ground to help balance yourself. 3.Next lower your left elbow toward the instep of your left foot. Make sure your left knee is stacked on top of your left ankle. Slightly push your left knee out away from your body without moving your left foot. 4.Squeeze the glute muscles of your right leg as tightly as you can while pushing your right heel down and back toward the ground. (Hold for 2-5 seconds while you exhale). Switch legs and repeat on the other side.
Commited to Your Success, THORACIC SPINE ROTATION – With your left leg in front and right leg in back plant your right hand on the ground turn your left arm and chest up towards the ceiling while squeezing the glute of your right leg. You should feel tension/activation in your upper back and a stretch from the front of your hip up to your chest.
88 the bend magazine
[the lifestyle magazine of the coastal bend}
Adam Farrell M.S., CSCS Founder, Pinnacle Performance & Fitness
Taylor Center 3636 S. Alameda Suite L Corpus Christi, TX 78411 361.985.0631 BePinnacleFit.com