I feel I have inadvertently become the hip-exercise correspondent for Tom’s Guide, and that’s just fine by me. Like most people, I have not spent much time working this part of my body, which is, frankly, a dereliction of duty. Mobility, stability, posture, movement, weight-bearing, balance — there isn’t much we don’t ask of our hips, yet most of us ignore them, until they, rightly, begin to complain. So, when my editor suggested the Spiderman stretch (or lunge), I was delighted. I have already tackled the 90/90 hip stretch, the hip airplane, and the frog stretch, and I relished another chance to work my hips. But that wasn’t the only reason.
Spiderman, you see, is my favourite superhero. Of the big three, Superman is too powerful and earnest, while Batman relies too much on gadgets and needs to lighten up (thanks, Christopher Nolan). Trash-talking Spiderman is more relatable, if such a thing is possible, when the topic under discussion is ‘most ordinary superhero’. And, of course, he has a stretch named after him. As does Superman, of course, though it’s not nearly as dynamic. Batman does not, though, if you want to improve your brooding, he’s your guy.
What is it?
The Spiderman stretch is a big move that works the hip flexors, glutes, hamstrings, and lower back. If you choose, you can really work your adductor (inner thigh) muscles by adapting the move. And if you add a torso rotation, you can also improve your midback flexibility.
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How do I do it?
SPIDERMAN Stretch Before Your Next Workout! #youtubeshorts #workout – YouTube
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- Begin in a push-up position, hands directly below your shoulders. From here, with your core engaged, bring your left foot forward and plant it on the outside of your left hand, forming a 90-degree angle with your front leg. Your back leg should remain straight or have a slight bend.
- Lower your torso to emphasise the stretch in the top of the thigh and glute, or let your front knee fall away from your body to increase the stretch in the adductor muscles.
- Hold this position for 15-20 seconds (less time if it’s a struggle), then slowly bring your leg back to the start position.
- Repeat on the other leg and do the move a few more times on each side. As you improve, you can hold for longer and reduce the repetitions. When you switch legs, try to do it smoothly and keep your hips in position (you will be tempted to raise them)
I did the Spiderman stretch for a week. Here’s what happened
I was looking forward to this move, which is always a great place to start the week. After my recent hip challenges, I felt I’d be able to slip into the position with ease and then imagine a scenario in which I saved a busload of orphans while making fun of Doc Ock’s haircut. It didn’t quite work out that way, but no matter: this is a superb stretch.
Get the basics right
On day one, I found I could indeed get into position, though I could hold it for only 15 seconds on my right side before it became uncomfortable, though not painful. My left side was better, which meant I was a good test case. I was interested to note the improvement in my usually weaker right side. I felt it in the top of my thighs, my glutes, and the outside of my hips. I did not drop my knee out to the side or lower my torso, as I wanted to see how I felt with the basic move.
Plenty of flex appeal
With some challenges, I have to build slowly before I’m happy with my form; on a rare occasion, I will know pretty quickly that a move or stretch is just not for me; and rarer still is the move I can do from day one with relative ease and know I’ll be doing it long after the week is up. The Spiderman is one such move. I loved it.
On day two, I let my knee fall away from my body to add to the inner thigh stretch. This also increased the pull on the outside of my hips. I did the move three times on each side, for 15 seconds at a time. Already, I was finding it easier to hold on my right side, though I was able to more smoothly get into position with my left leg. I was sure this would change, too. And it did.
You friendly neighborhood stretch
This is one of the most satisfying stretches I have ever tried. As the week progressed, I was able to switch more smoothly from one leg to the other and hold the stretch for longer. I was unable to imagine my superhero-saves-the-day scenario because I found myself focusing entirely on the stretch. I was breathing slowly and thinking about the effect the stretch was having on my muscles, tendons, and ligaments, and feeling pretty damned pleased with myself when I hit 30 seconds, then 40. On the last day, I held it for a minute at a time on each leg. Twice.
On day five, I added the aforementioned rotation: To do this, lift the hand that’s by the front foot and, turning your torso, raise your arm into the air. Turn your head to follow the movement of your arm. Hold for a couple of seconds, then return to the basic Spiderman. This part of the move will open up your chest, and you should also feel a stretch in your lower and mid-back.
This one is a winner. It’s hugely effective, it’s adaptable, it looks pretty cool, and you can even imagine you’re keeping the streets safe from elaborately dressed villains who have convoluted plans to rule the city/world/universe. And, of course, with great flexibility comes great durability. Or something.
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