Part 8 - More stretches to add to your collection
This month we take things comparatively easy and just add a few new stretches to your collection. The larger the repertoire we have the more we can vary our routine keeping us interested, motivated and hopefully injury free.
Before you get stuck in to this article please read the disclaimer.
Martial art stretch no.1
This stretch can be used as an excellent warm-up to the main part of your stretching routine. It can be made to act as a joint rotation exercise and can also be performed so as to have a good muscular component. It affects the adductors, hamstrings, quadriceps and the large hip muscles.
The basic stretching position is shown in the picture below. In this case I am stretching my left leg. Keep the right foot flat on the floor and the left leg straight. Many people make the mistake of trying to put their right hand on the outside of the right leg. To make this stretch successful push the right knee to the right and keep both hands inside. Also pull the left foot toes back to make a 90-degree angle with the lower leg.
Martial art stretch no.1 for the left leg.
Of course this stretch is repeated for the right leg. You can make a generalised warm-up exercise by making a smooth transition from one side to the other. Some people like to make the transition by keeping the body low (i.e. bend the straight leg and swing the body over as you straighten the other leg). However, if you make the transition by standing up a little (i.e. straighten the bent leg and bend the straight leg so you end up standing with both legs bent in a kind of horse riding stance) before bending the other leg you get to use the large muscles of the leg inducing heat and causing rotation in the hips and knees.
Take care lowering yourself into the stretch at the bottom to reduce undue stress on the adductors.
Martial art stretch no.2
This stretch is very similar to the previous stretch but this time the sole of foot of the straight leg is kept flat on the floor. This requires that you to face forwards rather than towards the straight leg as in the previous stretch. Take a look at the picture below to see the difference.
Martial art stretch no.2 for the left leg.
This stretch has a much greater effect on the adductors than the previous stretch. Repeat for each side.
Again a generalised warm-up can be made out of this stretch by performing an active transition between both sides of the stretch. This time make the transition by straightening both legs so you end up standing with both legs straight and apart before you drop to the opposite side.
Standing with feet together stretch
This is a classic stretch and features in most schools of hatha yoga. Begin by standing with your feet together and slowly bend forward at the waist. Try to keep your back as straight as you can as you lean forward to touch your toes. Remember the principles we have been employing throughout; don't arch your lower back for the sake of trying to get your fingers closer to the ground. Pull the hips through and keep the back as straight as possible (see 'Part 4 - The fundamentals of flexibility training' in this series). Keep the legs straight and don't bend at the knees.
The standing feet together stretch.
This is an intense stretch and you may feel the backs of your lower legs being pulled. This is because the angle between your feet and lower legs is fixed (you can't cheat by pointing your toes in this one!).
To yoga practitioners this is known as Uttanasana (Ut indicates deliberation or intensity and tan meaning to stretch, extend and lengthen out). It is said to cure stomach pains and tones the liver, spleen and kidneys.
If you can get your face to your shins it's a good indicating you are really getting somewhere! Good luck!
What next?
In the next article in the Flexibility Workshop I am going to introduce a very interesting form of stretching known as PNF or Proprioceptive Neuromuscular Facilitation. It is an advanced form of stretching that can have rapid results.
Author: Andy French
