I’m not worried about overselling this, because you’ll feel the benefits right away. Immediately after doing this exercise don’t be surprised if your hips feel better than ever. Variations of the Spiderman Stretch And you can see this right away. As you shove your knee out, you may also be able to sink deeper into the stretch. If you imagine this like a squat, then you’re improving your ability to sink deeper into the squat with more hip flexion. Improved Posture The classic spiderman stretch involves exactly this position. Kelly Starrett in his book, Becoming a Supple Leopard has a more descriptive (but more confusing) name for this: Single Leg Flexion with External Rotation. That encompasses the main point. One leg is both flexed (like the bottom of a squat) and externally rotated, which means you’re actively shoving the leg outward to improve your hip external rotation. In programming, this exercise is most commonly done as a warm-up exercise in a dynamic fashion.

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Bring one leg to the outside of your hands. Make sure your foot is pointed forward and your entire foot is planted on the ground.All told, there’s almost no wrong place for it, and you basically can’t do it too much. To start out, I recommend doing the basic static stretch version as part of your warm-up routine and go from there. Because it’s an ill-defined exercise, there are a lot of similar exercises that I add to the category of the spiderman stretch. Spiderman with T-Spine Rotation

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Variations of the spiderman stretch are a staple of my programs. I use the static stretch version in warm-up and cool-down routines. The more dynamic versions can be included in a dynamic warm-up. During a training program, I use it as active rest in between exercises to continually work on hip mobility. While you’re in the spiderman stretch position, you can add some thoracic spine mobility to the drill by reaching the arm (same side as the front leg). This comes with no downside, other than the exercise will take a few extra seconds. You can oscillate between reaching to the sky and then bringing the arm down to sink deeper into the squat pattern. Elbow to Instep Plus T-Spine Rotation Plus Hamstring Stretch Keeping your foot planted where it is, think about shoving your front knee outward. This increases your hip external rotation.You don't have permission to access "http://www.argos.co.uk/browse/toys/playsets-and-figures/c:30373/brands:stretch/" on this server.