Glenn DawsonReset-U Fitness · Owner and CEO of Reset-U Fitness

The World’s Greatest Stretch | Full-Body Mobility in 1 Move

15 Mar 2024 · 1 min

Watch on YouTube

1:27

In this instructional video, the presenter demonstrates a single, comprehensive mobility exercise called the “world’s greatest stretch,” designed for athletes in cutting sports such as pickleball and basketball. The move combines a lunge with a diagonal front‑foot placement to stretch the groin, uses the opposite hand for stability, pushes the leg outward while looking away to open the hip capsule, drives the opposite elbow toward the ground to stretch the hamstring and hip, then lifts the torso and rotates the palm upward to open the chest, thoracic spine, and middle back. The speaker explains the purpose of each component, recommends performing the stretch 3–10 repetitions depending on hip capsule tightness, and emphasizes that mastering this sequence can improve mobility, reduce injury risk, and enhance performance.

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If you play pickleball or basketball or a cutting sport, there's one move I want you to do to make sure your body's opened up and ready for anything. The move is called the world's greatest stretch. What we're going to do is we're going to open up both hips, the hip capsule, your thoracic spine, and your chest all in one so you can avoid injuries and play harder. All right, so the first move we're going to do is go into a lunge. So once you've got your lunge, you're gonna walk this front foot out diagonally. You wanna create a diagonal angle here and get a groin stretch. From there, I'm gonna put my opposite hand down from that foot to create stability. Next, I'm going to push this leg away and look away. This is going to open up the hip capsule. Now you can do this 3 to 10 times depending on how tight your hip capsule is. Next, I'm going to take this opposite elbow and push it towards the ground. This is going to stretch the hamstring and this hip here. Then I'm going to drive this hip into the ground, lift up my body, and rotate my palm to the sky. This opens up your chest, your middle back, and fully gets that back hip to stretch the way that we want to. Once you've mastered this, there's not much more you have to worry about.