Pretzel Stretch
- Zielmuskel
- Gluteus Medius, Obliques
- Equipment
- Body weight
- Körperregion
- Waist
- Typ
- Stretching
The Pretzel Stretch is a side-lying bodyweight stretch that targets the gluteus medius on the outer hip while lengthening the obliques along the lateral waist. Dropping the top knee forward while rotating the top shoulder back twists the torso against a pinned pelvis, so the hip and the spine are stretched in opposite directions at once. Use it in a cool-down or mobility session to restore hip and thoracic rotation.
Pretzel Stretch: So führst du sie aus
- 1Lie on your right side on a flat surface with your hips and knees bent to roughly 90 degrees, knees stacked and head resting on your right arm or a folded towel.
- 2Slide your left knee forward and let it settle on the floor in front of your hips, keeping your right hip pinned down so the pelvis stays square.
- 3Reach your left arm straight up toward the ceiling and let your ribcage begin to open.
- 4Rotate your left shoulder slowly back toward the floor behind you, turning through the thoracic spine while the left knee stays on the floor.
- 5Lower your left arm to the floor behind you, or as close as your rotation allows, and let the chest open toward the ceiling.
- 6Hold for 20 to 30 seconds, breathing steadily and letting the outer hip and obliques release on each exhale.
- 7Roll the shoulder back to the start, unhook the left knee, and return to lying on your side.
- 8Repeat on the opposite side, completing 2 to 3 holds per side.
Technik-Tipps
- Keep the bottom hip pinned to the floor as the shoulder rotates away — the opposition between a fixed pelvis and a turning ribcage is what creates the stretch.
- Let the inhale expand the ribcage and the exhale settle you a little deeper; the twist should come from breathing, not from pushing.
- If the top knee cannot reach the floor, prop it on a folded blanket or cushion so you can fully relax instead of bracing to hold it up.
- Stop at the first point of meaningful tension rather than the end of your range — a stretch you can breathe through releases more than one you have to fight.
- Keep the neck long and relaxed, following the direction of the rotation without craning or tucking the chin.
Häufige Fehler
- Letting the bottom hip roll backward as the shoulder rotates — the pelvis follows the ribcage, the outer hip goes slack, and the movement becomes a passive backbend instead of a rotational hip stretch.
- Letting the top knee lift off the floor during the rotation — the gluteus medius loses its stretch and the position collapses into a plain thoracic twist.
- Holding the breath through the hold — this keeps the obliques and hip musculature guarded and blocks the release the stretch depends on.
- Forcing the shoulder to the floor with speed or momentum — the thoracic joints and shoulder capsule take the load before the muscles have lengthened.
- Holding for only a few seconds — short holds do not give the nervous system time to let go, so aim for at least 20 seconds per side.
Häufig gestellte Fragen
What muscles does the Pretzel Stretch work?
It targets the gluteus medius, which runs along the outer hip, and stretches the obliques through the lateral waist. Because the hip rotates one way and the ribcage the other, both are placed under stretch at the same time.
How long should I hold the Pretzel Stretch?
Hold each side for 20 to 30 seconds and repeat 2 to 3 times per side. Anything shorter than about 20 seconds rarely gives the muscle time to relax into the position.
When is the best time to do the Pretzel Stretch?
It fits well in a post-workout cool-down, a morning mobility routine, or a stand-alone rest-day session. Avoid long static holds immediately before heavy lifting, as they can briefly reduce force production.
I cannot get my shoulder to the floor — is that normal?
Yes. Limited thoracic rotation is common, especially at first. Let the arm rest wherever it lands without forcing it and support the top knee on a blanket. Range usually improves over several weeks of consistent practice.
Can the Pretzel Stretch help with lower back tightness?
Releasing the gluteus medius and obliques can ease the lateral tension that often accompanies a tight lower back. If you have a diagnosed back condition, check with a healthcare professional before adding rotational stretches.
