There's a reason this stretch is referred to as the "world's greatest."
Each and every one of my clients will begin their workout with some form of this stretch. I usually call it a "walkout."
The beauty of this warm up is that it can be fully customized to fit the need of the athlete that day.
Too many lunges last week? Throw in a quad stretch.
Calves tight from wearing heels last night? Flex your foot in the hamstring stretch.
Here's my most basic interpretation of that stretch broken down piece by piece.
Here is where you can begin to get creative! Test out these options to find the best fit for you.
- Reach back and lift the left foot for a quad stretch
- Reposition the hand and push the hips back for a hamstring stretch
- Plant the right hand and lift the left arm straight up, pressing the right elbow into the right knee
- Plant the right hand and slide the right foot forward into a full split
- Plant the right hand and move your right knee toward the right wrist and ankle toward the left for pigeon
repeat 3-5 times per side
at the beginning of a workout
*Note: Step #5 is where my version deviates from the world's greatest method -- in which the right elbow is placed inside of the right foot and rests on the floor - feel free to add that!