“What’s really neat about this stretch is it taps into that trunk rotation [and] a little bit of that pelvic rotation that we don’t really use in the day to day,” Dr. Yu says. And that can help us maintain and improve mobility in our spine and hips, boosting the health of those areas and helping us feel generally less stiff and achy.
Lastly, this stretch is a dynamic one, meaning it involves motion. Compared to static stretches— where you get into a position and hold, like the classic seated hamstring stretch, for example—dynamic ones are effective at boosting blood flow to your muscles and generally warming up your body before a workout. So yet another plus of the world’s greatest stretch is it can be part of an effective pre-exercise routine. Because it hits pretty much your entire body, it can be used before really any type of workout, from running to weight lifting to your fave bootcamp HIIT class.
When to do this move for the best results
If you’re looking to counteract general feelings of stiffness, Dr. Yu recommends weaving this move into your daily routine. For example, do it in the morning to invigorate yourself before jumping into work, in the evening to loosen up after a long day of sitting, or both.
“There are definitely benefits to doing it multiple times a day,” Dr. Yu says. As long as it feels okay on your body (say, it’s not causing any pain), it’s one of those moves you can do every day, multiple times a day.
Another option: Add it to your pre-exercise warm-up routine. However you weave this move in, aim for 10 to 12 reps per side, and repeat for 2 to 3 total sets, Dr. Yu says.
How to modify the world’s greatest stretch
If you have tight hip flexors or a history of back pain, the OG version (showed in the below GIF) may not feel great for you. In that case you can bring your back knee forward, so that it’s at about a 90 degree angle with your thigh stacked under your hips. This will lessen the intensity of the hip flexor stretch, Dr. Yu explains.
Another option for folks with tight hips: Place a yoga block underneath your front hand to reduce the intensity of the stretch, she says.
On the flip side, if you want more hip lengthening, hover your back knee off the ground slightly, Dr. Yu suggests. This will dial up the stretch and also activate more lower-body muscles, which can be helpful if you’re doing it to prep for a workout.
Important caveat: As great as the world’s greatest stretch is, it isn’t great for everyone. Folks with acute back pain, disc issues (include herniations, bulgings, and protrusions), and hip labrum injuries, should check with a medical pro first before doing this move, Dr. Yu says. They can advise whether it’s safe for you. People with more chronic back pain or pain that’s being managed with physical therapy, as well as folks who have a good grasp on what triggers their back pain, may find this is a great stretch for them, since it can boost blood flow to the muscles that support the back, potentially alleviating aches there. (If you’re not sure whether this stretch is a good idea for you, ask a physical therapist or other doctor to be safe.)
How to do the world’s greatest stretch
Before you dive in, a few safety tips: As you do your reps, you should be able to achieve a little more range of motion from the first rep to the last, Dr. Yu says. Just don’t force it, since that can up your chances of injury. Also avoid doing sharp, bouncy movements. Instead, go at a slow and controlled pace. All the while, make sure the move is pain-free. It’s okay to feel a little stiff, Dr. Yu says, but if pain crops up, lessen the intensity with one of the mods listed above, or stop altogether.
