This week’s exercise hasn’t earned its name for no reason and is one which we love here at Physio Performance Drogheda.

Tight hip flexors? Tight Glutes? Tight Hamstrings? Tight Groin? Lacking some mobility in your Back & Hips?….Fear not, this stretch ticks all those boxes in one efficient dynamic movement

This stretch is so called because it targets every major muscle in the body, especially the ones we tend to overuse sitting at a desk or a computer all day. Since it’s a dynamic stretch with static components, it can be used as part of your dynamic warm up, to prep your body for your workout, or at the end of a session.

This combination of movement and static positions challenges the central nervous system, forging the connection between the body and the brain that is so crucial to an effective session. When the connection is made, muscles fire properly, so you make the most of every movement and are much less likely to get injured. Plus, this synchronization of movement increases your flexibility and mobility with regard to other movements i.e. squat, lunge, deadlift.

How to do??

Begin by walking out your hamstrings until in a press up position, from here progress into a deep forward lunge, with your front foot flat on the ground and on the toes of your back foot.

Now, place the arm on the same side as your front leg on the ground, with the elbow next to the foot. Your other hand should be placed on the ground, parallel to your lead leg, to help support you during this portion of the stretch.

From this position, using the arm closest to your lead leg open up and rotate your torso in the direction of your lead leg. On the way back tuck the same arm under your supporting arm to ensure maximum rotation of the spine.

Following this shift your weight onto your hind leg, stretching the hamstring of your leading leg. After holding this position proceed by staying low and crawling forward snapping your back leg forward and repeat the process again.