The World's Greatest Stretch

We found the secret top trainers swear by to target every muscle group in 3 minutes flat.

Every top trainer, strength and conditioning coach, or elite athlete who has been in the game for a while knows “The World’s Greatest Stretch," or WGS. I have been working as a strength and conditioning specialist for almost 10 years, training and rehabbing fitness clients and athletes, and this is absolutely my favorite stretch. It’s sort of legendary.

Related: The World’s Second Greatest Stretch

It is so beloved because it targets every major muscle in the body — especially the ones we tend to overuse sitting at a desk or a computer all day — and it takes less than 5 minute to complete. Since it’s a dynamic stretch with static components, it can be used as part of your dynamic warm up, to prep your body for your workout, or at the end of a session.

This combination of movement and static positions challenges the central nervous system, forging the connection between the body and the brain that is so crucial to an effective session. When the connection is made, muscles fire properly, so you make the most of every movement and are much less likely to get injured. Plus, this synchronization of movement increases your range of motion, so each exercise can be completed thoroughly.

Related: The Warm-Up You Should Be Doing (But Probably Aren’t)

We know you are busy. But you have time for this. Hold each position for 3-5 seconds, and move through the entire series at least 3 times each side.

Click through the slideshow above to see New York City-based trainer Katherine Roberts-Hill take you through The World’s Greatest Stretch. (You can also download pdf instructions)

Related: 5 Ways to Recover from Your Workout Faster