World's Greatest Stretch

World's Greatest Stretch is a full-body mobility flow that opens up tight areas from your hips through your upper back. It trains your hip flexors, hamstrings, hips, and thoracic spine while also engaging your glutes, calves, shoulders, and adductors.

Start in a tall plank or push-up position with your hands under your shoulders and your feet about hip-width apart. Keep your body in a straight line from head to heels. This gives you a stable base before you step forward.

Step one foot up to the outside of the same-side hand so you land in a long lunge. Lower the same-side elbow toward the floor as close to your ankle as you can without forcing it. Then rotate your torso and reach that arm straight up to the ceiling. Bring the hand back down, return to the plank, and repeat on the other side. Move slowly through each position.

Breathe steadily in and out through your nose as you hold each step. Keep your core gently braced so your lower back does not sag. To make it easier, keep the front foot closer to your hand and skip the elbow drop. To make it harder, add a hamstring stretch by straightening the front leg and pushing your hips back before returning to the lunge.

Fault: Rushing through the movement and losing control. Fix: Move slowly through each position and pause briefly at the elbow drop and the reach so your hips and spine actually open up.

Fault: Letting the front knee cave inward or the back knee sag. Fix: Push the front knee out slightly and keep the back leg active and straight so your hips stay square and supported.

Fault: The elbow never gets close to the floor and the rotation is cut short. Fix: Take a longer lunge and let the elbow travel toward the floor first, then rotate and reach to the ceiling.