Bretzel Stretch

MobilityBWMat

Side-lying combination stretch (named for its pretzel-like shape) that simultaneously stretches the hip flexors, thoracic spine, chest, and lats — a favorite of Gray Cook and the FMS community.

Demo: Gray Cook / FMS demo

Sets

1

Reps

60-90 sec hold per side

Rest

20s

Contraindications

Knee pain when the foot is pulled to the glute — use a strap and reduce pull.

Setup

Lie on your side, bottom leg bent forward at 90 degrees, top leg bent and grasped behind you at the ankle.

Execution

  1. 1Pull the top foot toward the glute to stretch the hip flexor of that leg
  2. 2Rotate the top shoulder and arm open toward the floor behind you
  3. 3Keep the bottom leg's knee pinned to the floor to maintain hip rotation
  4. 4Hold and breathe into both the hip and the upper back simultaneously

Key cues

  • Keep the bottom knee pinned down throughout
  • Pull the back foot toward the glute for the hip flexor stretch
  • Let the top shoulder rotate open and down
  • Breathe slow — this is a two-region stretch, give it time

Common faults

  • Letting the bottom knee lift off the floor
  • Only stretching one region (hip or shoulder) and ignoring the other
  • Forcing the ankle grip instead of using a strap if needed
  • Rushing instead of holding for a real duration

Tweaks

  • Use a strap around the ankle if the hand can't reach comfortably
  • Support the head with a pillow for comfort
  • Add gentle oscillation instead of one static hold

Regressions

Half-Kneeling Hip Flexor Stretch

Muscles

Primary: Hip Flexors, Thoracic Rotators, Pecs

Secondary: Quads, Lats

Notes

One of the most efficient combination stretches — hits hip flexors and thoracic rotation in a single position.

Sources

Attribution: Gray Cook / Functional Movement Systems (FMS)