Stretching Post Part 1.2: The Pictures…er, most of them.

Please read this first!

I told you I layer up before stretching.

I start by stretching my calves pretty basically — just find something to hang on too and lunge against it, pressing the heel of your extended heel to the floor.  Hold this for about 10-15 seconds, then shift to the second position; this stretches the hamstring of the extended leg.  Hold for 10-15, then repeat the two stretches again.  Repeat on the other leg.

I then stretch my calves & hamstrings again.  Find something you can hang onto against a wall — a doorknob, bar, edge, etc. — and place one foot against the wall at about knee height; press your heel towards the wall, hold for 15 seconds. As you can see in the picture, I’m leaning forward a bit to be able to hang onto the doorknob; try to avoid doing this, try to keep good posture.  For the second stretch, just find something low, knee height or a little higher, to put your foot on; simply bend over your leg.  Flex your foot and gently pull on the ball of your foot, then point your foot and pull your body towards your leg slightly, trying not to hunch the back.

Now I take a forward bend and “pump” through my legs slowly (I take about a count of 2 for each leg bending).  After sitting into each leg about 4 times, I cross one leg over the other; keep the front leg softened so you can really straighten and stretch into the back leg (but don’t put your weight into your heel!), you’ll feel it in your lower hamstring/upper calf. Hold for 10-15 seconds, then do it with the other leg.  Repeat with the legs turned out from the hips.

Now go into a full forward bend and hold it for 10-15 seconds.  Try to get rid of the “hunch” in your back, but don’t strain your back; think of relaxing it so that the vertebrae fall into place, you may have to move your hands forward a bit.  You can take your hands off the ground and grab your elbows if it helps you stop relying on the ground.  Then, bend the knees and drop the tail, wrapping around the backs of your legs when you come up, if you can.  If you can’t touch the ground yet, or if you can just put your hands on the floor, just bend and straighten the legs slowly.

Second position stretching!  Now go into a forward bend with your feet wider than your hips; shift your weight back and forth, sitting into each hip for a couple counts about 4 times each. Then, with your weight centered again, walk your hands and upper body over to one leg; hold the stretch for 10-15 seconds, then bend the opposite leg and hold for another 10-15.  Repeat on the other leg.  Bring your body back to center, grab your elbows, and swing your body right and left a few times (not vigorously; just ride the momentum of the movement).  Then place your hands down, hold for 10-15, then bend and straighten as done with the legs together.

From second position, turn your legs out and slide down into the next position.  Here it’s really important to pay attention to your bent leg — always keep your knee going over your toes.  Also think about your back making one long line from your tail to your head.  First go down with the foot of the extended leg pointed; shift the weight so that you’re in the same position on the other leg, then shift back, with the foot flexed.

And so Part 1 ends.  I’ll get the next half done soon I PROMISE.  This wasn’t very impressive, seeing as it’s mostly the smaller, upright stretches I do after I’ve just warmed up.  But it’s a good start.