World's Greatest Stretch is a dynamic form of stretching and mobilization. This is one of the best mobilization exercises. It's relatively simple, but it can do wonders for improving the range of motion in your joints. Check how to properly perform World's Greatest Stretch.

World's greatest stretchis an exercise that will bring many benefits to everyone. Not only will it increase mobility, but it will also be an excellent warm-up element, which will prepare the body for training effort and protect it from injury. And you can do them every day!

Nowadays, most people lead a sedentary lifestyle. This is due to the development of civilization. In the morning we go by car, or by bus to work or school. Then we spend about 8 or even 10 hours in front of the desk and go home again. In our four walls we rest watching TV on the couch. For most of the day, we are in the position that is the least comfortable for the he alth of our spine.

Scientists have calculated that while sitting in the correct position, i.e. with your back straightened against the seat, the spine is exerted by a force of as much as 140 kilograms. This pressure increases the more we slouch. The muscles will tire very quickly and as a result, after a few hours in front of the computer, we are completely huddled.

In this case, the spine is subjected to pressure as much as 275 kilograms! Can you imagine lifting such a burden? Natural positions for us are standing and lying down. Sitting is a product of civilization, which unfortunately affects our body badly. For this reason, more and more people have problems of a physical nature.

In this article, I am going to present to you one of the best mobilization exercises that have ever been invented. It is relatively simple, but very effective. The name World Greatest Stretch obliges. I invite you to familiarize yourself with the performance technique, advantages and recommendations for using this exercise.

World's Greatest Stretch as a warm-up element

Most people know or realize the importance of warming up before exercise. Unfortunately, despite this knowledge, they still treat it with a pinch of s alt, performing briefly two or three exercises or simply going to the treadmill for a few minutes.

This is seriouserror that could result in an injury. The truth is, people do realize how important it is to mobilize your body before training only after you have sustained an injury.

The task of the warm-up is to prepare the body for exercise. By raising the temperature, the body gets an impulse, thanks to which it begins to work more intensively. Mobility exercises, on the other hand, increase the range of motion in individual joints, at the same time protecting them against the occurrence of an injury.

It is important to choose the exercises in such a way as to help the body adapt to the sports discipline or the tasks we set for it. The World's Greatest Stretch exercise allows for a very comprehensive adaptation of the body to the effort. That is why it is worth including them in the warm-up before practically any form of training or physical work.

World's Greatest Stretch - how to do it correctly?

World Greatest Stretch is a dynamic form of stretching and mobilization. Hold each of the positions described below for 3 to 5 seconds, smoothly moving from one to the other.

The starting position is a deep lunge with one foot forward. For example, we make a long lunge forward with the left leg. Then we descend in this position to the support with both hands. The knee of the front leg should be bent at a 90 degree angle. The rear leg, on the other hand, is to be straightened, but it can be slightly bent to improve mobility and stabilization in this position. Now we gently push the front leg outwards, opening the pelvis. Then try to straighten your back. We can make several such movements to increase the range of motion in the hip.

Now we come to the actual movement. Bend the elbow of the hand next to the front leg and try to touch the floor with it so as not to bend the back. People who are more stretched can push their hand behind the supporting hand in order to stretch, among other things, the shoulder girdle. In this way, we mobilize the gluteal muscles, calf, hip flexors and back muscles very strongly.

The next phase of the movement is raising the same arm up with a twist of the torso. We point the thumb inward and at the same time look behind the outstretched hand. We try to tilt it as much as possible to stretch the pectoral muscles.

Return to the starting position and place both hands on the floor. Now we make the same movement with the other hand. It will be all the more difficult as we lose one of the support points. This causes additional activation of the stabilizing muscles and deep muscles.

Now we return to the starting position and go to kneeling on one leg. We lift botharms up and lean back while pushing your hip forward. Thanks to this, we can stretch the quadriceps muscles and the rectus abdominis muscle.

Then we change the front leg and repeat the whole process to the other side. It's worth doing a minimum of two sets per side, each of 10 repetitions per hand.

See how to properly perform mobilization exercises

World's Greatest Stretch is a global mobilization exercise that can do wonders for improving the range of motion in your joints. Greater mobility affects safety and injury prevention. It will also translate into the quality of everyday life. See the video below on how to do this specific exercise, and a few additional ones that can be part of your warm-up routine.

World's Greatest Stretch - what is this exercise for?

To understand the need for the World's Greatest Stretch exercise, we need to know how to warm up properly and what parts it consists of.

This will allow us to better understand the effects and advantages of such mobilization. A proper warm-up consists of several parts.

In English it stands for RAMP:

  • R - raise - English raise

This part of warming up is to raise your body temperature. This is to improve the functions of the circulatory system and the respiratory system and prepare them for increased work.

  • A - active - i.e. activation or launch

This part is designed to stimulate the work of muscle groups that will be used mainly during a given training session. However, activation should begin with exercises for the core muscles.

Torso supports will work with every effort, and their proper activation is essential to avoid injuries. Then we move on to giving impetus to the muscles that we will be working on the most.

For example, if your main training target is your legs, you might want to do hip bridge, lift deadlift and dead swing exercises. They will allow you to activate the muscles that will be forced to work hard.

  • M - mobilise - mobilize

This is the part where we work to increase the range of motion in individual joints. It is here that you should do exercises such as World's Greatest Stretch. Increasing the range of movements means that, first of all, we will be able to perform the target exercises more effectively.

Secondly, we will protect our body from injury. Third, zin turn, by doing this exercise regularly, we will have a positive impact on the quality of our everyday life by getting rid of movement limitations. I will describe this aspect later in the text. This part of the warm-up can take anywhere from 5 to 10 minutes.

  • P - potentiate - increasing potential

The last part of the warm-up is to stimulate the nervous system and prepare the body for maximum effort. This part includes short, intense sprints, jumps and all dynamic exercises. You can also include kettlebell work in this part, but without stopping after each repetition.

World's Greatest Stretch - effects

The basic effect that we can expect from regular mobilization exercises is increased mobility and range of motion in the joints. Global exercise which is the World's Greatest Stretch has a very positive effect on the whole body.

Helps to open the pelvis which translates into a better squat. It stretches the quadriceps, back and chest muscles. This will have a real impact on the quality of training sessions, but also on the well-being and freedom of movement in everyday life.

Many activities in a normal day can be hampered by a lack of mobility in the joints. Simply bending down to tie the shoes can be a problem for someone. After regular mobility exercises, such problems disappear forever. This means that workouts consisting of a properly performed warm-up, or only in the form of stretching, will really increase the comfort of life.

This type of exercise can be done every day. The ideal solution would be to perform mobilization exercises every morning. More precisely, about an hour after getting out of bed. This is, of course, a utopia, as hardly anyone has that much time in the morning.

For this reason, it is worth considering including mobilizing exercises in your training sessions, or as a form of relaxation after a day's work. It is enough to spend 10-15 minutes every day to notice the real effects of your actions. They will appear very quickly. Depending on the body, even after 2-3 sessions.

Remember that we only have one body and it is much easier to take care of it while it is still functioning properly than to repair it after a fault occurs. Movement in the form of mobilizing exercises cannot be overdosed. For this reason, it is worth training as often as possible.

According to experts, in order to stay he althy, it is enough to do 3 to 4 training sessions a week. The truth is, from my experience, I know that even once a week it can take longera lot of time change a lot. If you want to achieve faster results, it is worth doing exercises every day, especially in the initial period. After a while it will become natural and become a habit.

Most people, however, can only afford a maximum of two visits to a fitness club in a week. It will be a very big boost for the body. However, I recommend that you perform a full mobility session at least once a week, even while watching the series or listening to an audiobook. It will only take 10-15 minutes. This is what everyone is able to save, if, of course, they find the will to improve the quality of their life.

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ABC of exercises