The Worlds GREATEST Stretch!

hey what's up everybody I'm dr. Ann horik and today I'm gonna show you the world's greatest stretch all right so thanks so much for stopping by the YouTube channel today today we're gonna go over the world's greatest stretch now this is not your simple static stretch like taking your hamstrings and pulling them towards this guy this is a very dynamic stretch and that's gonna be very helpful for warming up your body but not allowing any decreases and performance after today what I want to do is break down this entire movement step by step show you

the lower body set up the upper body set up the exact movement and some of the common faults that a lot of people will do that make this stretch a little bit less efficient than it can be so let's first talk about your set up I want you to be in a lunge position your forward foot is gonna be grabbing the ground big toe jam down if I took a screen shot through this foot in an x-ray big toes jam down my foot is in an arch from here we're gonna take your opposite side hand

and put it right down on the ground in that exact same position as your foot the next step is to get into a full lunch so I'm gonna take that back leg and pick it straight up now that's key because a lot of people will just concentrate on that front side of the body and they're not going to think about how important that is to produce hip extension so if we look from the side right here right now I'm in a very neutral position and even slightly flexed with this hip from here I'm going to

extend my hip up so I'm going to squeeze my glute and now I'm in a good lunge position to start next from this position we can just start hanging out and we're gonna do a little contract relax which means we're gonna squeeze our glutes as hard as we can and then relax so from here watch my hip go out to the side just a slight bit when I can track so I'm gonna squeeze as hard as I can squeeze squeeze squeeze and then relax I can even get a little assistance with my front hand so

I'm gonna push my knee out to my side not allowing my foot to roll on its side squeeze and relax now why am i doing this think about the position that you want to be in in the bottom of a squat our hip is flexed our foot is stable in a slightly or near straightforward foot position and I want that knee to be near that outside part of the foot but not so much driven out to the side that I lose my stable foot so from here I'm just priming in opening up that hip and

the ability for those lateral hip muscles to turn on to align the lower body prime stability and position-specific mobility now from here once I'm done with that I can then go into the next part of the movement which is bringing the upper body down what that's gonna do is help prime and get a little bit more thoracic spine mobility why is thoracic spine mobility so important every time you push a barbell over your head even have to bring your arms back to get into a good back squat position you need your thoracic spine to move

just a little bit into extension now inherently our thoracic spine is very stiff it has to be because it connects to all of our ribs which encapsulate and cover our vital organs in our thorax so what we have to do is get just enough mobility to allow us to have good mobility with our upper body and to get into good mechanical positions for our technique so a lot of people are gonna be stiff with this you're gonna take your arm and you're gonna drop it as far down as you can't try to take your PEC

and point it that way now this is what its gonna look like we're gonna go down and drop it as far as we can try to take your hand and reach reach reach as far as you can and you should feel a good stretch in that upper back region so it's one more time what's gonna look like keep that back leg extended drop all the way down feel that good stretch hold it for a couple seconds and then what you're gonna do is the exact opposite so now we're gonna rotate up take that hand go

to the sky see how my back leg is still extended don't drop that knee and hold up here squeeze your shoulder blade hold here for a couple seconds three four five and then we're gonna do it again so we're gonna come back down we're gonna feed that hand through and pull across until you feel a good stretch upper and mid back a couple seconds leg ascended come open one two three four five then you can come down and then switch sides now one of the most common faults I see with this is first keeping that

leg flexed like this and then people will sometimes they'll go straight down into the ground again like I said in order to really make this the world's Brady stretch we're not only getting lower body but we have to get that upper body rotation as well so when you come down take that elbow first to the ground a lot of people if you're very stiff and you can't get nearly as far as I did just go try to take that elbow to the ground try to prime a little bit more stability and then back up with

that arm as far as you can go bring it all the way down and back up second thing people will do is as they go into the upper body rotation they'll totally forget about the lower body when I come down I don't want that leg to go here spin out to the side because then what are we doing we're completely forgetting about the mechanics of the lower body as soon as something's going on in our upper body every single barbell lift you're doing you want that lower body to create a firm and followed foundation so

that when we're pushing what their upper body we have good transfer of power so I want you to lock in that lower body position squeeze those glutes good knee over code translation and we have also a very stable foot that should not falter at all as we come down see my knee position stays the same and then comes all the way open knee is still in a good position squeezing back and down something like this what I would do is maybe three to five repetitions on each side and then get up try out some of

your movements see how you feel a little bit after you should feel like you're now a little bit more open not only have you prompt good hip flexion but you've primed sufficient hip extension this is going to be a similar position when you're getting into a jerk we need a good amount of movement capability to get into that hip extension when you're standing up from the squat we want to be able to get full hip extension we don't want to see you only stop right there so hip extension and hip flexion the ability to move

into both positions open your body up to movement possibilities and open that upper body up so that is the world's greatest stretch I hope you guys like today's quick YouTube video on that exercise if there's anything else you want to learn about specifically let me know in the comment section below if you did like the video please like share it with your friends and subscribe to my channel until next week guys happy squatting they say that and then G flows where attention goes so I pay no mind what waste my time with all these negative

cat scratches so caught up in their egos these people