Part 5 - Your first 3 basic stretches
After reading the first 4 parts of this series you should have a pretty good idea of how to go about stretching. Now it's time to get started with some actual stretching practice.
Before you get stuck in to this article please read the disclaimer.
Standing cross-legged hamstring stretch
This is usually the first stretch in my routine. Start by standing with your feet together. Now cross your left leg in front of your right, putting your feet next to each other again. Take a look at the picture below to see what I mean.
Foot position for the standing
cross-legged hamstring stretch.
In this position your back leg (your right) should be straight. Your left leg will be slightly bent. Now bend forwards from the waist remembering to tilt your pelvis forwards as you go. Keep your right leg straight and both feet flat on the floor! Try to keep your back straight and reach down towards the ground.
Hanging forwards in the stretch.
This exercise offers good leverage because you are using the weight of your upper body to help you into the stretch and it isolates the hamstrings one at a time (the right hamstring in this case). Because the left leg is bent there is little tension in the hamstring of that leg. This is a fairly safe stretch with little risk.
Once you have stretched for the desired duration slowly bring your self back up to the upright position. Shake out your legs and repeat on the other side by crossing the right leg in front of the left.
Seated two-legged hamstring stretch
The next stretch offers less in the way of isolation because we are going to stretch both legs at the same time. I like to do this stretch early in a session because I find it loosens the lower back and buttocks.
Sit on the floor with both legs stretched out together in front of you. Now, while keeping both legs straight reach forward and try to touch your toes. Remember to pull your pelvis forwards as you go (look at the last article in this series to see what I mean). Resist the temptation to round your back in an effort to force your fingers closer to your toes.
The seated two-legged hamstring stretch.
If you can touch your toes try to put your head on your shins and cup your hands around your feet (see the picture above).
This is a classic yoga asana (posture). It is known by many names including Ugrasana, Brahmacharyasana and Paschimottanasana. If you want to see many variations take a look at 'Light on Yoga' by B.K.S. Iyengar (published by Thorsons, ISBN 1 85538 166 4). It's a terrific book. This posture is said to tone the abdominal organs and to aid digestion.
I have two variations of this stretch that I like to do. Sit up and move your feet about shoulder width apart. Point the toes inwards and stretch down again.
The first variation of the seated two-legged hamstring
stretch.
Sit up and point your toes outwards. Repeat the stretch.
The second variation of the seated two-legged hamstring stretch.
Seated single leg hamstring stretch
At this point I am ready for some more intense stretching. I like to work into things with the next stretch, the seated single leg hamstring stretch. The level of intensity is raised because this stretch targets one leg at a time.
Sit on the floor and stretch your left leg out in front of you. Bend your right leg and put the sole of your right foot on the inside of your left thigh. Now bend forwards from the hip and try to touch the toes of your left foot. If you can do that try to touch your head to your left shin. Have a look at the picture below to see what I mean.
The seated single leg hamstring stretch.
This is another yoga asana, Janu Sirsasana. It again aids digestion but also tones the liver and spleen.
A quick variation on this one is to stretch down the opposite (bent) leg. This stretches your buttock rather than your hamstring.
A variation
on the seated single leg hamstring stretch.
How to practice
Remember that to get any benefit from these exercises you have to do them often enough for you to train your body not to react so strongly to the stretch reflex. This means doing these exercises pretty much daily, and at least 5 times a week at first. This needn't be a bind; I do my stretches in front of the TV, killing two birds with one stone so to speak.
In addition to stretching regularly ensure you use good form (pull the pelvis through and try to keep your back straight). Also make sure you remain in position for a sufficient duration in each stretch (remember I like longer durations up to 2 minutes but 1 minute might be better for you at first). Keep to these guidelines and I can pretty much guarantee you'll see results very quickly.
What next?
In the next article we will take a look at a few more stretches with a bit more intensity.
Author: Andy French
