One Stretch That Saves You From Post-Game Aches - World's Greatest Stretch

The one stretch every rec player should have in their toolkit

If you are like most players (us often as well), you get to the courts, dink for 3 minutes, hit a few long ones and play, here’s just what you need. The “World’s Greatest Stretch” really lives up to the hype—it’s a go-to move for waking up your whole body. Here’s how to do it, what it can do for you, and how to work it into your routine to help you play better.

Start in a deep lunge, left foot forward, and plant your right hand on the ground. Rotate your left arm up to the ceiling, opening your chest. This part opens up your upper back and shoulders. Next, bring your left elbow down toward the instep of your left foot for an even deeper hip and hamstring stretch. Finally, shift your weight back and straighten your front leg to get a final hamstring stretch. Then switch sides and do it all over again.

This stretch covers a ton of bases: it hits your hip flexors, hamstrings, glutes, and upper back. It also gets your core firing and helps your balance. Basically, it’s a great all-in-one move that can help you feel looser, reduce stiffness, and get your blood flowing before you start playing.

Doing it 3–4 times on each side before you play or train is a great habit. It’s especially useful as a dynamic warm-up since it preps your body for those quick pivots and lunges at the kitchen line. Plus, the twist in this stretch helps with rotation—super handy for those fast changes in direction.

Adding the World’s Greatest Stretch to your regular routine can also help with any tightness from sitting or repetitive moves. Over time, you’ll notice better posture and smoother, more confident movement on the court. It’s a quick and simple stretch that can make a real difference, helping you play your best while staying loose and injury-free.