Part 10 - What to do if you can't even get into the starting position.
Quite a few students seem to have problems getting into a good starting position so they can't even begin a good stretch.
Before you get stuck in to this article please read the disclaimer.
If you recall from 'Part 4 - The fundamentals of flexibility training', it is essential that you get into a good starting position before you stretch. I took the seated single hamstring stretch as a good example and provided an illustration of a poor starting position. In the example I was seated back on my buttocks with my pelvis tilted backwards. From this position it is practically impossible to get any leverage in the stretch and the chances of making any flexibility gains are slim.
The WRONG way to stretch. Notice my pelvis is
tilted backwards (indicated
by the red line).
What we want to do is be able to tilt the pelvis forwards. This facilitates good leverage and enables us to stretch the targeted areas more effectively.
I
have achieved better leverage
by pulling my hips forwards.
Well that's all well and good but what if you really can't even get into an effective starting position? In short, you have to! What we need is to come up with a strategy to make that starting position a reality.
There are at least 2 ways that spring to mind:
- Get a training partner to assist by helping to push you into position
- Use a physical aid to enable you to pull yourself into position
There are two problems with the first approach. Firstly, training partners are not always around and you need to stretch frequently to see improvement. Secondly, quite often your partner can't put pressure on you in an appropriate way and all that happens is they press your shoulders down causing your back to bend rather than enabling you to stretch effectively. They also don't know how you are feeling and can either press too hard or not enough.
For those reasons I like the second option of using a physical aid to enable you to pull yourself into position. Of course partner assisted stretches can be used very effective but for convenience a stretching aid is quick, simple and can't be beaten.
My aid of choice is nothing more complicated that a piece of webbing. I actually use climbing slings from my rock climbing days but anything similar will do. Why not recycle old kung fu sashes? I like to use loops because they can be hooked conveniently around your feet or ankles.
Let's take the single leg hamstring stretch again as an example.
Using
a loop of webbing to provide leverage.
Here you can see I have looped the sling around my foot. This enables me to pull my hips through (indicated by the dashed red line) and to pull my back straight.
Continuing the stretch.
I can continue to use the sling to pull right to the end of the stretch. Note that the sling gives me another advantage. It can be used to pull the foot upright (toes back towards the head) so you get a deeper stretch.
The same technique can be adopted in other stretches.
Using two slings
to provide leverage.
Above and below are two images of one of my favourite stretches. To perform it you lie on your back close to a wall so that your buttocks are touching it. Now straighten your legs and allow them to fall to the sides with the heels also touching the wall (this is really like doing the seated wide leg stretch but lying on your back). Notice I have looped a sling around each of my feet. I can now pull my legs downwards to a maximum stretch.
Now that's got to hurt! But no, it doesn't.
This is an excellent stretch because there is no body weight to be managed. You can focus on relaxing as much as possible and just enjoy the stretch. Yes, really!
I hope this has given you some ideas and helps you on your way to good flexibility. With a little perseverance and good form anyone can do it!
Author: Andy French
