A Powerful Full Body Stretch in One Move
Have you been searching for a multipurpose, full body stretch you can easily add into your routine? One that works to stretch and lengthen the tendons, muscles, and ligaments from your heels to your thoracic spine? We’ve got a secret tip: no matter what type of workout you engage in, there is one easy-to-execute stretch that will keep you going strong.
The leaning pike wall stretch is a must if you’re feeling the effects of tight muscles or a lack of mobility. This stretch works to mobilize the majority of the backside of your body and can be done against any wall or solid surface.
Try adding the leaning pike wall stretch into your routine; whether you cycle, run, power lift, or consider yourself a weekend warrior, it’s no secret that a mobile body helps you get to the top of your game. Your Achilles, calves, hamstrings and lower back will thank you for it.
Leaning Pike Wall Stretch
The leaning pike wall stretch, as the name suggests, is a stretch where you lean your body against a wall in the pike stretch position. The goal is to straighten your legs while keeping your heels flat on the floor. This drill will stretch you all the way from the heel of your foot to your lumbar spine in one go, giving you huge time economy on your mobility work.
Perform every day you workout for a minimum of 2 minutes and you’ll notice the benefits of a mobile backside. If you can’t hold the stretch for 2 full minutes when you start, work up to it with consistency. Soon, you’ll notice the long hold become easier.
Stretch out, feel great, and enjoy full-body mobility with the GB Stretch Courses!
The Full Body Stretch: Step-by-step Breakdown
Let’s give it a go! Follow these steps to properly set up and execute the stretch.
Step 1: To find your general starting distance from the wall for the stretch, (which you can adjust according to your mobility level), make fists, and put them flat against the wall. Be sure your arms are straight and your fists are in line with your shoulders.
Step 2: Bend your knees and put your hands flat on the floor with bent arms. Next, lean into the wall until your shoulder blades are resting flat against it.
Step 3: This is where you can modify the intensity of the stretch by straightening your legs. Straight legs will be most intense, while bent legs will be less. Unless you are exceptionally mobile, even a big bend will be challenging at first.
Step 4: Getting out of the stretch will not be easy, but here’s the best way: put your hands back onto the floor to relieve the pressure of the stretch. Now crouch down into a squat and hang out for 15 seconds or so. When you’re ready, stand up hips first and then perform a bodyweight Jefferson curl (curl up one vertebra at a time, like a cat) until you are standing fully straight, with your shoulders tall. Take a big, slow, deep breath, and you’re done!
Remember: as in all things, in order to see long-term results from this stretch, you must be consistent and do it after every workout session, or incorporate it regularly into your strength training workouts. Perform this leaning pike wall stretch at least 3 times per week for a month and we guarantee you’ll see incredible results.
If you enjoyed learning this new drill and notice the benefits of mobilizing tight muscles for a well-balanced body, then be sure to check out more exercises in the GymnasticBodies Stretch Series; proper training in your fitness endeavors has the power to save you years of trial and error.