"Extremely Taxing Elongation Exercises Might Overwhelm Novices, Suggests a Qualified Stretch Specialist. Here Are Six More Suitable Options Instead."
Unraveling the Origins of the World's Greatest Stretch (WGS)
Among the many exercises touted for their benefits, one stands out as the ultimate full-body mobilizer: the World's Greatest Stretch (WGS). This complex move, renowned for engaging numerous muscle groups and opening the hips, has earned its reputation for combating desk-related aches and pains. However, is it truly the world's greatest stretch as claimed?
As a personal trainer, I consistently utilize this move to loosen up prior to a workout, but find myself seldom incorporating it when training beginners. This is because the WGS requires advanced hip flexor, thoracic spine mobility, core control, and wrist and shoulder stability to execute safely and effectively.
Sharing my observations, Josh Silvera, a certified assisted stretch therapist and Pilates instructor at London's Stretch Lab, echoes the sentiment. He affirms that the WGS is an excellent full-body move for advanced users, but can be too demanding for beginners. "Many newcomers will struggle to engage the right muscles during the move, which can defeat its purpose and sometimes lead to frustration or compensations," states Silvera to Fit&Well.
Faced with the challenge of creating a more accessible routine for beginners and experienced exercisers alike, Silvera did not disappoint. He presents a collection of six beginner-friendly alternatives to the WGS, each offering better muscle activation and gentle heart rate elevation.
Six Beginner-Friendly Alternatives to the WGS
1. Thoracic Rotation
Reps: 8-10
Why: Improving upper-back mobility without the risk of lower back strain, whether performed seated or on all fours requires maintaining a static hips position while rotating through the middle and upper spine.
How to do it seated:
- Cross-legged on the floor, hold arms across chest.
- Gently rotate mid and upper back to one side, allowing gaze to follow, then turn to the other side.
- Keep hips stable and avoid over-rotating in either direction.
How to do it on all fours:
- With shoulders over wrists and hips over knees, place one hand behind head.
- Gently rotate mid and upper back up to the ceiling to open chest.
- Reverse rotation to bring elbow down towards the floor.
- Keep hips stable.
- Complete repetitions on one side, then switch sides.
2. Standing or Kneeling Side Bend
Time: 20-30 seconds each side
Why: Gently stretching the sides of the spine and ribcage, promoting lateral flexibility that's often missing in standard routines. Focus on elongating torso before bending sideways.
How to do it:
- Stand or sit, hands by sides.
- Lengthen torso, then gently bend to one side.
- Keep hips still to avoid compensating for spine stiffness.
- Hold stretch on one side, then repeat on the other.
3. Split Squat
Reps: 8-10
Why: Effective for raising heart rate, build dynamic hip mobility and glute strength, while improving balance. Focus on vertical movement rather than shifting forward or back to avoid going too far.
How to do it:
- From standing, step one foot forward and the other back roughly the same distance.
- Keeping torso upright and hands on hips for balance, lower back knee toward floor until it taps the floor.
- Drive up through the front foot to return to starting split stance.
- Complete repetitions on one side, then switch legs.
4. Good Morning
Reps: 10-12
Why: Gently activates and stretches hamstrings, while strengthening lower back. Maintain a neutral spine and hinge at hips, not waist, throughout.
How to do it:
- Stand with feet hip-width apart, slight knee bend.
- Hold hands across chest or light weight at chest.
- Hinge at hips, pushing bum back as you lower chest toward floor. Avoid bending knees.
- Aim for a stretch in back of thighs.
- Repeat with a slow and controlled tempo.
5. Door Frame Chest Stretch
Time: 20-30 seconds each side
Why: Restorative stretch that opens the front of the shoulders and upper back, promoting improved posture. Keep shoulder relaxed away from ears and avoid over-rotating torso.
How to do it:
- Stand next to an open doorway, with arm bent at 90 ̊ angle, forearm and hand resting against doorframe.
- Ease body forward until feeling a gentle stretch in chest and front of shoulders.
- Hold stretch then switch sides.
6. Seated Spinal Twist
Time: 30 seconds each side
Why: Promotes lower back mobility and combat desk-related stiffness. Keep head upright while twisting spine to gently stretch obliques and intercostal muscles.
How to do it:
- Sit on the floor with straight legs extended, cross one leg over the other.
- Hold opposite knee with hand, twist torso to the side while bringing that knee closer to the opposite armpit.
- Gaze follows the direction of twist.
- Repeat on the opposite side.
- The thoracic rotation exercise, used as a beginner-friendly alternative to the World's Greatest Stretch (WGS), improves upper-back mobility without the risk of lower back strain, making it an accessible choice for exercisers of all levels.
- Incorporating the standing or kneeling side bend into a routine can gently stretch the sides of the spine and ribcage, promoting lateral flexibility and addressing the lack of it in standard fitness and exercise regimens.
- Performing the split squat, another beginner-friendly alternative, not only raises heart rate effectively but also builds dynamic hip mobility, glute strength, and improves balance in a controlled manner.
