March 16, 2023, 12:36 pm | Read time: 4 minutes
As a bodybuilding legend, Arnold Schwarzenegger is happy to share fitness tips. Often, these focus on muscle building, mental strength, and a healthy lifestyle. This time, he recommends a full-body stretch to relieve tension: the so-called “pretzel stretch.”
In his newsletter “Daily Pump,” Arnold Schwarzenegger offers advice on leading a healthy and active life. The five-time Mr. Universe has amassed a wealth of fitness knowledge over the decades. It’s easy to believe him, as even at 75, his body looks fitter than many men half his age. However, those who work hard on their bodies should not neglect recovery. Otherwise, injuries, tension, and physical exhaustion may occur. A full-body stretch, which Schwarzenegger recommends, helps prevent these issues. It bears the catchy name “pretzel stretch.”
Overview
According to Arnie, one of the best full-body stretches
Anyone who engages in a lot of sports, especially strength training, has likely noticed: Muscle fibers can shorten, reducing flexibility. Additionally, intense exercise can lead to physical tension. It’s no wonder that athletes like soccer players, runners, or boxers get massages after intense exertion and also participate in mobility programs. For good flexibility, it’s important to stretch the body regularly. You can stretch each muscle group individually, which takes a lot of time, or you can try a full-body stretch to target as many muscles as possible at once.
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According to Arnold Schwarzenegger, the so-called pretzel stretch is one of the best exercises for the entire body: “You’ll feel better, move more easily, reduce the risk of injury, and improve your training,” says the bodybuilding legend, as reported by “Fitness Volt.”1 The benefits of this exercise include:
- Relieving tension throughout the body.
- Loosening in the legs, hips, buttocks, and spine.
- Improving mobility and well-being.
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How Arnold Schwarzenegger’s “pretzel stretch” works
As the name suggests, the pretzel stretch is named after the popular pretzel pastry. This is because you connect your arms and legs in a way that forms a pretzel-like shape. Theoretically, you don’t need any equipment, just a suitable place to lie on the floor. However, a soft surface and an elevated support for the head and one for the leg are helpful. Here’s how the full-body stretch works:
- First, lie straight on your right side. Support your head on an elevated surface (such as a rolled-up towel).
- Now bend your left leg and place the knee at a right angle to your body on the right side. Use your right hand to keep the left knee on the ground.
- To loosen up, place your left hand on your chest and then rotate your left shoulder along with your head toward the floor on the left. This can be repeated several times. It also works with an outstretched arm, which you move as an extension of the shoulder from left to right and over the head.
- For the pretzel stretch, finally reach for your right foot with your left hand. To reach it, bend your right leg so that the foot is closer to your buttocks.
- Now you’ve reached the starting position. The stretch is achieved by slowly rotating the left shoulder and head toward the floor on the left. In the starting position, inhale through the nose and then exhale slowly while rotating to the left. Repeat this process three to five times before switching sides and performing the pretzel stretch on the left side.
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A stretch for all occasions
According to Arnold Schwarzenegger, it doesn’t matter whether you perform this full-body stretch in the morning, evening, or before a workout. In any case, it improves mobility in the hips and spine, relieves muscle tension, and thus enhances well-being. A stretch for all occasions, ensuring that muscle fibers remain supple and the body stays flexible despite strength training.
Sources
- 1. Fitness Volt: Arnold Schwarzenegger Shares Pain-Relieving Full-Body Stretch & 2-Minute Workout Challenge (accessed March 15, 2023)