Spiderman With Thoracic Rotation Stretch


According to a recent article on Stylist UK, the ‘spiderman with thoracic rotation’ is reportedly the world’s greatest stretch which targets ‘everything from your ankles and hamstrings to your hips, spine, shoulders and glutes.’

The world’s greatest stretch is a fabulous pre-workout stretch combining dynamic stretching and mobility. By incorporating this into your warm-up routine you will simultaneously target the major muscle groups that can be easily overlooked – hip flexors, thoracic spine, quadriceps, hamstrings, calves and shoulders whilst working on internal and external rotation.

– Nicole Chapman, personal trainer and pre-and-post natal specialist (source: Stylist)

How to do the world’s greatest stretch

  • Step forward with your right leg into a lunge, foot flat on the floor, knee bent 90 degrees
  • Place both your hands on the floor inside your right leg and allow yourself to feel a slight stretch in the hips
  • Lift your right hand off the floor, then, bending your right elbow, bring your elbow towards your right foot
  • Reach as far as you can without rounding back
  • Staying in a lunge position, rotate your upper body to the right, pressing through your left palm and lift your right arm straight to the ceiling
  • Look up at the arm above you, ensuring your back is straight and your core is engaged
  • Twist again through the spine to return your right arm (with bent elbow) to the ground in front of you
  • Step back into the plank position, and repeat on your left side

Source: Stylist (UK)

The following is YouTube Video of Spiderman Lunge To Thoracic Rotation

It’s all-encompassing. And since it’s a dynamic stretch with static elements, it can be used as part of your dynamic warm-up or at the end of a session. It doesn’t need to be exclusive to your warm-up, it can be incredibly beneficial to anyone who has been sitting at their desk all day, to loosen the hips and regain some mobility

– Nicole Chapman