World's Greatest Stretch | Self-stretch in 3D
World's Greatest Stretch: split stance (hands down), front of the hip, back of the thigh and upper back. Preparation, 4 movement phases, points to check and cautions, with a 3D model you can pause and rotate.
Position and focus
Split stance (hands down) · Front of the hip, back of the thigh and upper back
A dynamic stretch for the front of the hip, back of the thigh and upper back, moving through a gradually larger range. It can also be used to prepare before exercise.
Starting position
Take a long stride with the left foot outside the left hand. Stretch the right leg long behind you and put both hands on the floor.
Movement phases
1. Set up
Press the floor with the right hand and lengthen the back.
2. Small openings
Lift the left arm to the ceiling to open the chest, then bring the hand back to the floor.
3. Larger openings
Following the hand with your eyes, open the chest further.
4. Smaller and stop
Make the movement smaller and stop with both hands on the floor.
What to check yourself
Check that the front knee does not fall inwards and the back leg does not bend too much.
Caution
Stop if you feel sharp pain, numbness, dizziness, shortness of breath or anxiety. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional first.
These English notes describe a prototype model. Stretch and foam roller lessons have not yet been reviewed by the supervising instructors. They are not medical advice or an individual exercise prescription.
References and scope
Behm DG et al. Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review. Appl Physiol Nutr Metab. 2016 ↗
A review comparing the immediate effects of static, dynamic and PNF stretching, and the use of moving stretches before activity.
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