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What
follows is a general routine for stretching. After seeing your abilities
and difficulties, you can modify your routine accordingly. Remember,
go slow, take your time, and listen to your body.
There is no hurry. Feel the muscles work. Let go of the tension.
Doing so will allow you to learn about your body.
Quadriceps
Stretch
*
This position is for stretching your quadriceps. Sit on your heels,
with your back straight. If this causes pain in your feet or knees
that is unbearable, go no further. This position is demonstrated
in the picture on the left.
*
Sit for a few minutes to stretch out the top portion of your ankles
and feet, as well as your quads.
*
Reach back evenly with both hands, and you will feel more of a stretching
sensation. This is shown in the middle picture. Ease into the position,
and lower your body slowly until you can rest on your elbows, then
shoulders and back of head. This is shown in the last picture.
Warning: Do not bounce
out of the position,or roll to one side to get out of the position.
Raise your body just like you got into it: evenly and slowly. Otherwise,
injury can result.
 
Seated
Leg (Hamstring) Stretches
There are many ways to stretch your hamstrings. Most methods also
stretch your back muscles when done properly.
*
Sit with your right foot tucked into your left inner thigh. It should
touch.(picture on left) Relax your right knee to the ground. If
your bent knee is extremely elevated, do not proceed. Work to release
the inner thigh muscles. This may be easiest if you rest your back
against a wall or couch, and gently press down on your knee. Note:
for some, it may take several weeks or months to proceed to the
next step. Be patient.
Keep
your leg straight, with toes pointed to the ceiling and pulled back
towards your body.
Reach up, and
interlock your fingers, as in the picture on the above left. Straighten
your elbows, and pull them back by your ears. Pull your head back.
Slowly come over your leg with your back straight, as in the picture
on the above right. Move as a unit. Feel as if you are reaching
out. Do not drop your arms until you cannot go any further down
with your back straight.
*
Relax your arms down, and hold wherever you can.
Keep your back straight. Do not compromise your back position just
to grab your foot. Hold for several minutes and release the tension
from your hamstring muscles and your back muscles. Look out over
your foot. Do not let the head drop to your knee, as doing so will
curve your back.
*
If you cannot reach your foot, relax the arms down
to the floor, as in the picture on the left above. Hold this position
and the legs and back will stretch, and you will ultimately be able
to reach your foot. You can also use a belt to wrap around your
foot. This way you can pull yourself down just as if you had your
hands on your foot as in the photo above.
*
Come out of the position just like you got into
it. First, bring the arms next to the ears, with your back straight.
Second, lift up from your lower back, then sit up straight. Relax
your arms down. Repeat with your other leg forward.
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stretches for golf, golf stretching,
Tiger Woods stretches, running stretches, stretches for running,
martial arts stretching, karate stretches, kung fu stretches, swimming,
shoulders tightness from swimming, stretches for martial arts, carpel
tunnel stretches, pain prevention thru stretching, yoga, pilates,
back stretches, eliminate back pain by stretching, back pain, neck
pain, ergonomic, tight muscles, sore muscles, tight tendons, pain
in tendons, tight legs, tight back, chiropractic, physical therapy,
core muscles
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