Some of the best stretches you can do are ones that allow you to warm up multiple joints at the same time because they allow you to warm-up much quicker than you otherwise would.
The walking spiderman is a fantastic bang for your buck mobility exercise and easily makes my Top 5 List. It does a great job of mobilizing the hips, ankles and thoracic spine.
There are several variations of this movement but I recommend you start with the basic version before progressing to the more advanced versions.
The best way to execute these exercises is follow the following sequence of movements:
- Take an exaggerated lunge step
- Drop both hands to the inside of the front foot (not in-front of the foot, but in-line)
- Pull the hips towards the ground while attempting to straighten the back.
- Try and take a full breath while in the stretched position
- Ease off the stretch and crawl the opposite leg forward (switch the legs in place if you aren't performing the walking version).
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