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    Worlds Greatest Stretch

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    Roberto Hernandez
    This document describes a 7-movement full body stretch routine. Each movement targets specific muscle groups and is held for 3-5 seconds while moving through the entire routine 3 times on each side. The movements include lunge stretches with torso rotations to target hips, glutes, hamstrings and back muscles, as well as kneeling stretches for hips, quads and hamstrings. Instructions recommend keeping the spine long and moving gently between positions for an effective full body stretch.

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    Worlds Greatest Stretch

    Uploaded by

    Roberto Hernandez
    1K views1 page
    This document describes a 7-movement full body stretch routine. Each movement targets specific muscle groups and is held for 3-5 seconds while moving through the entire routine 3 times on each side. The movements include lunge stretches with torso rotations to target hips, glutes, hamstrings and back muscles, as well as kneeling stretches for hips, quads and hamstrings. Instructions recommend keeping the spine long and moving gently between positions for an effective full body stretch.

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    Stretching

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    This document describes a 7-movement full body stretch routine. Each movement targets specific muscle groups and is held for 3-5 seconds while moving through the entire routine 3 times on each side. The movements include lunge stretches with torso rotations to target hips, glutes, hamstrings and back muscles, as well as kneeling stretches for hips, quads and hamstrings. Instructions recommend keeping the spine long and moving gently between positions for an effective full body stretch.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    1K views1 page

    Worlds Greatest Stretch

    Uploaded by

    Roberto Hernandez
    This document describes a 7-movement full body stretch routine. Each movement targets specific muscle groups and is held for 3-5 seconds while moving through the entire routine 3 times on each side. The movements include lunge stretches with torso rotations to target hips, glutes, hamstrings and back muscles, as well as kneeling stretches for hips, quads and hamstrings. Instructions recommend keeping the spine long and moving gently between positions for an effective full body stretch.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 1

    The Worlds Greatest Stretch

    Hold each position for 3-5 seconds, and move through the entire series at least 3 times each side.

    2. ELBOW-TO-INSTEP B 1. ELBOW-TO-INSTEP A
    Start in lunge position, right leg forward, foot flat on floor, knee bent 90 degrees, left leg extended behind you, left ball of foot on floor; hands on floor inside right leg, back flat (as shown). Main targets: Hip flexors, butt, hamstrings, quadriceps, lateral calf. Next, lift right hand off floor, bend right elbow 90 degrees and reach elbow toward instep of right foot (as shown). Reach as far as you can without rounding back. Main targets: Deeper into hip flexors, butt, hamstrings, quadriceps, lateral calf.

    4. INTERNAL TORSO ROTATION WITH REACH


    Return left palm to floor, then, rotate torso to right, pressing through left palm and lifting right hand to ceiling, palm out, eyes follow (as shown). Main targets: Deepens hamstring and gluteus stretch; shoulders, pecs, upper and lower back, internal and external rotators of hips and obliques. Synchronizes thoracic spine mobility with lumbar spine stability.

    3. EXTERNAL TORSO ROTATION WITH REACH


    Return right hand to floor, then rotate torso to left and extend left arm to ceiling, palm out (as shown). Keep spine long, and continue reaching through back leg. Main targets: Deepens hamstring and gluteus stretch; adds shoulders, pecs, upper and lower back, internal and external rotators of hips and obliques. Enhances spinal mobility.

    6.HIP FLEXOR/ QUADRICEPS STRETCH B


    To add to stretch, extend arms over head, reaching fingers to ceiling (as shown). Main targets: Deeper into abdominals, lats; adds biceps.

    5. HIP FLEXOR/ QUADRICEPS STRETCH A


    Drop left knee and toe to floor, place hands on top of right thigh. Squeeze butt and slightly tuck pelvis, then press hands into thigh and push torso away, extending spine as tall as you can (as shown). Main targets: Hip flexors, quadriceps, abdominals.

    7. HAMSTRING CALF STRETCH


    Finally, place hands on floor on either side of right leg, then shift hips back and straighten right leg, foot flexed, keeping back as flat as possible (as shown). Main targets: Hamstring and calf.

    Watch the video at q.equinox.com/topics/workouts

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