If you’ve been here for a minute, you’ve probably tried my version of the World’s Greatest Stretch. Despite the ridiculous name, this stretch is a real thing, and there’s stuff about it all over the internet, but I cannot for the life of me figure out where it came from or who invented it. I personally learned it on a Westin-hosted running retreat in the Dominican Republic back in 2014 (lol, for someone who isn’t a huge fan of running or exercising in the heat I sure did decide to spend several days running in a tropical climate!) from a smart coach and trainer named Chris Heuisler, who strongly encouraged our group to memorize the sequence — I did, and have been using it ever since.
The basic jist of the World’s Greatest Stretch is that you get into a runner’s lunge position, do a big thoracic twist, then round your upper back, and repeat on the other side. It feels amazing and improves hip and thoracic spine mobility, as well as core strength. But what I love most about it is how adaptable it is: You’re moving through a bunch of different body positions (standing, folding, plank, all fours, etc.) and have opportunities to add on however you like!
In the video above, I demonstrate the basic World’s Greatest Stretch, as well as my favorite extended version. I’ll write those out below for you, and then list a few additional ideas. The possibilities are endless.
Like Chris, I recommend that you practice and even memorize this sequence. It’s such a great way to warm up or cool down, and can even be a mini workout on its own if you’re pressed for time or equipment. (Add some squats and push-ups and you’re truly golden.)
And you’ll never again find yourself waiting for a group fitness class to start, awkwardly twiddling your thumbs while other people do cool stretches. You’ll be the one doing the cool stretches!
Basic World’s Greatest Stretch
(I like to start this from standing, but if you prefer beginning in all fours and then stepping back into a plank, that’s a good option too.)
Begin standing, reach your arms overhead and give yourself a juicy little side bend on each side, then hinge forward into a forward fold, or roll down one vertebra at a time.
Walk forward into a plank position.
Lift your right foot forward, to the outside of your right hand. Feel free to use your hand to pick it up and move it if needed, and let your left knee float down to the mat if that’s more comfortable. (A folded towel, or folding over your mat, can help cushion your knee.)
Lift your right hand up toward the ceiling, twisting your torso open to the right.
Then lower your right elbow down toward the inside of your right foot, allowing your upper back to round.
Repeat 1-2 more times, then step back into plank, step your left foot forward, and repeat on the other side.
Return to plank, lift into downward dog, then walk back to forward fold and roll or hinge back up to standing. (Or simply return to all fours, if you started there.)
Anna’s Greatest Stretch
Begin standing, reach your arms overhead and give yourself a juicy little side bend on each side, then hinge forward into a forward fold, or roll down one bone at a time.
Walk forward into a plank position.
Lift your right foot forward, to the outside of your right hand. Feel free to use your hand to pick it up and move it if needed, and let your left knee float down to the mat if that’s more comfortable. (A folded towel, or folding over your mat, can help cushion your knee.)
Lift your right hand up toward the ceiling, twisting your torso open to the right.
Then lower your right elbow down toward the inside of your right foot, allowing your upper back to round.
Repeat 1-2 more times.
Then let your left knee float down to the mat (if it isn’t already there) and come to an upright half-kneeling position.
Tuck your tailbone under, press your hips forward, and stretch your left hip flexor.
Rock your hips back, straighten your front leg, and hinge forward to stretch your right hamstring.
Repeat 1-2 more times.
Bring your right knee to meet your left and come to an all fours position. Perform 3-ish cat-cows.
Return to a neutral spine, then do 3-ish scapular push-ups. More on those here:
Then step back into plank, step your left foot forward, and repeat steps 4–12 on the other side.
Return to plank, lift into downward dog, then walk back to forward fold and roll or hinge back up to standing.
Other cool ways to add on
In standing, do a few squats, lunges, or good mornings (aka bodyweight deadlifts with your hands on the back of your head).
In your forward fold, tiptoe your fingers over to the right side and hold for a moment, then tiptoe over to the left and hold.
Hold your plank for a few breaths.
Hold your plank and add some shoulder taps or push-ups!
In the runner’s lunge position, shift your hips from side to side, or front to back, before going into the twists.
In your half-kneeling position, add a side bend to the hip-flexor stretch (if your left knee is down, reach your left arm up by your ear and side bend toward the right)
In the all-fours position, do a few bird-dogs on each side.
Before you switch sides, go from all fours into a kneeling hinge and do a few Is/Ts/Ys or Ws.
Spend a few moments in the downward dog position, pedaling your feet, bending one knee and then the other, or lifting your right hand to reach back for your left ankle, then repeating on the other side.
Again, get comfortable with this one! It’s such a great tool to add to your movement toolkit. The more you practice it, the more natural it’ll get, and the more you’ll get out of it. (Evergreen statement about any kind of movement, but still true.)
Let me know what you think — and of course any parts of this that don’t feel doable, that you’d like more options for, etc. And share any new ideas you come up with to add on!
On another note: later this month I’ll be interviewing Ashantis Jones, a weight-inclusive fitness coach and licensed therapist, for the newsletter. Ashantis specializes in — among many other things! — helping folks rebuild their movement practice in a supportive, sustainable way as they recover from disordered relationships to eating and exercise. Learn more about Ashantis here and let me know what questions you might like to hear me ask! (You can also reach out via DM if you prefer.)
xo
Anna
PS Special thanks to the wonderful Ana Costa, owner of Esquina, the beautiful studio in Windsor Terrace, Brooklyn, where I film most of my videos (and where I teach mat Pilates every Tuesday!).
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