Given its name, “the longest stretch in the world” certainly has a lot to do. To see if it deserves this nickname, I decided to test its body-enhancing benefits.
My average week of movement contains a mix of high-intensity resistance exercises, weight lifting, calisthenics, and some mobility work. I decided I would incorporate the world’s greatest stretch into my routine for seven days, with a minimum of 10 repetitions on each side.
“The world’s longest stretch has a ton of benefits,” Jess Suthard, a certified personal trainer for Goal Plans developed by MuscleFood, told me at the start of the challenge. “It can improve core strength, help with posture, and improve mobility in the hips, ankles, and spine.”
I’m always looking for ways to build a more mobile body – a body that moves better and hurts less, so Suthard’s words made me excited to try this challenge. But did this section live up to its promises of conquering the world?
How to do the biggest stretch in the world
- Start in a high plank position, with your hands and toes touching the ground. Your hands should be directly below your shoulders and your core should be tight so that your legs, back, and neck form a straight line. Bring your right foot forward to the outside of your right hand.
- Keeping your left leg straight behind you, drop your right elbow toward the floor between your planted left hand and right foot. It’s okay if your elbow doesn’t touch the floor.
- Then extend your right hand toward the sky, opening your chest and shoulders. You can look at your right hand if that’s comfortable.
- Continue alternating between reaching your right elbow toward the floor and your right hand toward the sky until you have done this 10 times. Then repeat this on your left side, with your right leg extended behind you.
Three Benefits I Experienced From Doing the World’s Longest Stretch
1. Works the whole body
Most stretches target a specific muscle or joint; the longest stretch in the world is more versatile.
“It’s one of my favorite exercises, simply because it works your entire body,” says Suthard.
“It can increase the chest [mid-spine] mobility through twisting, while also stretching the lower body and encouraging flexibility in the hip, knee and ankle joints.”
I definitely felt that. By letting my front knee tilt out a little, I enjoyed a great stretch in my hips, thighs, and glutes.
The rotational element gently awakened my spine as my chest and shoulders opened during the skyward reach. This was definitely a full body stretch.
2. It’s a great addition to your warm-up
On the first day of this challenge, I included the world’s longest stretch in my warm-up before my 90-minute CrossFit workout.
It opened my shoulders and stretched my spine, which was perfect for some gymnastics practice. It also activated my glutes and hamstrings, so I was ready for some heavy barbell squats later in the session. Not only did this prepare my body for the movements I was about to do, but it also reduced the risk of injury.
3. It also brings benefits to everyday life
This stretch shouldn’t just be reserved for gym sessions and warm-ups.
“It can be extremely effective if you have an office job and lead a sedentary lifestyle, as it will help your entire body move more easily in everyday life,” says Suthard.
During long stretches on my laptop and especially when I noticed my back was starting to hurt, I would roll out my yoga mat and do a few reps of the world’s greatest stretch.
(Image credit: Future / Harry Bullmore)
Once again I liked the stretch in the hips and spine, which can feel weak and tight after long periods of sitting. So I recommend you give it a try if you work at a desk all day.
My results
After seven days of doing the world’s biggest stretch every day, I noticed that my shoulders and spine became stronger and I was able to move more freely in my workouts. This meant my body was ready to move and lift, and I felt more confident to push myself in the gym, lift heavier weights, and perform more intense workouts.
“After a week, you’ll find that your body feels much looser and more flexible overall,” Suthard told me.
“You will also notice an improvement in your posture due to increased mobility and reduced tension in your muscles; this should improve the functionality of muscles and joints.”
So, whether you’re looking to improve your pre-workout routine or simply want to add a good stretch to your day, I definitely recommend trying The World’s Best Stretch.
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