Like most people, my body sometimes feels a bit stiff and beaten up. I love exercising, hitting CrossFit sessions five times per week, but I rarely approach my recovery efforts with the same diligence.
Someone who trains far harder than me and gives their body the TLC it needs is Laura Horvath, who was crowned the “fittest woman on earth” at the 2023 CrossFit Games.
Horvath swears by the stretching routines on the Pliability app, so I contacted the team to ask for one of her favorite sequences. Then I hopped into some comfortable joggers and unrolled my yoga mat to give it a go.
Here are my top takeaways from the 12-minute session, and instructions for tackling the four-move routine for yourself.
How to do Laura Horvath’s four-move stretching routine
This routine is from Pliability’s “back pain pathway”, a series of 12-minute sessions each designed to alleviate discomfort and strengthen your back. This doesn’t mean you’ll exclusively be doing back-specific stretches during the routines; surrounding muscles and joints like the glutes and hips will also benefit.
I did the routine by copying the follow-along video on the Pliability app, where Laura demonstrates each move, but you can also do it by following the instructions and prescribed timings below.
All you need is a box or sturdy raised surface to lean on—for reference, I used a weight bench, but the side of a couch or chair can work too.
1. 3D abductor stretch
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Time: 90 seconds on each leg
- Stand to the right of sturdy surface at approximately knee-height—for example, a box, weight bench, chair or couch. Place your left foot on it with your toes facing upward. Your leg should be straight and your body should be facing away from the raised surface.
- Lean forward until your torso is as close to parallel with the ground as you can get it while maintaining a flat lower back. Your left toe should always point to the…
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