Inchworm
Click below to be guided through a 1 minute Inchworm stretch
01:00
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If you feel any pain during a stretch, stop immediately and consult a healthcare professional or physical therapist.
Inchworm
The inchworm stretch is a dynamic stretching exercise that primarily targets the hamstrings, core, and shoulders. It gets its name from the movement pattern that mimics an inchworm crawling.
Starting position
- Stand with your feet hip-width apart and your arms at your sides.
- Keep your spine in a neutral position, and engage your core muscles for stability.
Motion
- Begin the movement by hinging at your hips and bending forward, reaching your hands towards the floor.
- Keep your legs straight (but not locked) throughout the movement to intensify the hamstring stretch.
- Walk your hands forward on the ground, gradually extending your body into a plank position.
- In the plank position, your body should form a straight line from your head to your heels.
- Engage your core muscles to maintain stability and avoid arching or sagging your back.
- From the plank position, start walking your feet towards your hands, using small steps to maintain control.
- Continue walking your hands forward, repeating the movement until your feet are close to your hands or until you feel a stretch in your hamstrings.
- Once you've reached the desired stretch or your feet are close to your hands, reverse the movement.