Luke Lewitzke

Certified A.C.E. (American Counsel on Exercise) Personal Trainer

Weight and Lifestyle Management Specialist

Often referred to as the World’s Greatest Stretch, the Deep Lunge with Thoracic Rotation stretches just about every major muscle group in the body.  Initially in the deep lunge, it will stretch your hip flexors, glutes, quadriceps, and Inner thigh muscles.  As you add in the thoracic rotation, you are now also adding in a stretch for the latissimus dorsi, psoas, serratus anterior (ribs), pectoralis major, erector spinae, and obliques.

Along with stretching all of these muscles, as you hold your body in that push-up position, you will also strengthen your core muscles of the rectus abdominus, transverse abdominus, and multifidus.  You will also strengthen the muscles that help stabilize your shoulder such as your rotator cuff muscles, along with the deltoid.

Performing the Deep Lunge Stretch with Thoracic Rotational Reach

• Start in push-up position.
• Bring your right foot forward, stepping outside your right hand.
• Keeping the core engaged, slowly lower into your hips, and bringing your right elbow down towards the instep of your foot.
• Hold this position for 3-5 seconds.
• Then slowly lift your right hand and rotate and reach up towards the ceiling.
• Bring the hand back down to the floor inside the foot.
• Brace your midsection and slowly step back into pushup position.
• Repeat on the left side.

Muscles Stretched and Strengthened

Regressions

Elevated Deep Lunge Stretch with Thoracic Rotational Reach

• If you have you find it difficult to get on the floor or if you don’t have the hip mobility yet to step outside your hand when in push-up position on the floor, simply use a chair to elevate your torso and provide more clearance for your leg and hip.
• Perform the Deep Lunge Stretch with Thoracic Rotational Reach as normal.

Contraindications

• If you experience sharp pain in your low back, try the stretch without the rotational reach, using the regression.  If you still experience pain, do not perform the stretch.