Part 6 - Your next 2 stretches with variations
In this article we take a look at the next 2 basic stretches plus a number of variations.
Before you get stuck in to this article please read the disclaimer.
Together with the 3 exercises from the last
article these stretches should equip you with a good set of excises for
developing flexibility in the lower extremities suitable to martial art
practice.
The hurdler's stretch
The following stretch, the hurdler's stretch, is to be used with great caution. It places strain on the knees (particularly the medial collateral ligament and the meniscus cartilage) so if you have any knee problems already you might want to give this one a miss. Even if you have healthy knees be attentive to the first sign of strain. Back-off and reassess the need for this exercise if you experience discomfort.
Seeing as there are some reasons for not doing this exercise why would we want to it at all? Well, I find it offers very good isolation and leverage albeit with an increased level of risk.
Sit on the floor and extend your legs in front of you. Now bend your right leg at the knee so that your right instep is in contact with the floor. At the same time form a 90-degree angle between your extended left leg and the bent right leg. Keeping your back as straight as you can stretch down the extended left leg. Take a look at the picture below.
The basic hurdler's stretch.
Remember hip position (look at Part 4 of this series). Before stretching down the leg make sure you can pull your hips through correctly. Keep your front foot vertical, don't let it point to the left or right.
As a variation you can twist your body and try to touch your left shoulder to the floor.
A variation of the hurdler's stretch.
Of course, repeat the exercise for the right leg.
The wide leg stretch
The wide leg stretch is an excellent stretch that is good for gaining split-type flexibility.
Sit on the floor and extend both legs out in front of you. Now move your legs out to the sides to form an angle of at least 90-degrees. Sit up straight and pull your hips forwards. Make sure your feet are pointing vertically. If they are pointing backwards you have not pulled your hips through far enough and you will not have good leverage.
Make sure your feet are vertical before
you start stretching (note the
red line).
Maintaining a straight back stretch down your left leg; pull into the stretch and try to get your nose to touch your shin rather than your knee. If you aim to get your nose to your knee your back will round and you will lose leverage. Repeat down the right leg.
Stretching down the left leg.
Return to the starting position. You are now going to stretch down the centre. You will benefit the most from this if you set intermediate goals before the final position of getting your body to lay flat on the floor. The first might be to place your hands in front of you. The next might be to get your elbows to touch the floor. Remember that at each stage you must have good hip and back positioning. Don't let your back round; if it does you are pushing to hard. Back-off and correct your body position.
Try to lean forwards.
Next try to get your elbows to touch the floor.
Then try to get your forehead to touch the floor.
Finally, lay flat on the floor.
You should now have a set of 5 or so exercises (plus variations) that will help you gain significant flexibility in the legs. Remember, consistent and regular practice is the key. Practice every day at first and pay strict attention to form and you will see gains very quickly.
What next?
In the next article we will take a look at injuries; how to avoid them, how to recognise them and what to do if you think you're injured.
Author: Andy French
