Double-Leg Stretch -
Seated
Learn
how to stretch your hamstrings and the knee area
with the seated
double-leg stretch. The illustration above shows a static active double-leg
hamstring stretch. For other variations, read the advice below. Find more stretching instructions at stretching main.
Execution
- Sit on the floor
and extend both legs on front
of you.
Put a little pillow
or a mat under your calves and keep your knees
straight.
- Lean forward and grasp your feet. Move your head towards your toes and not towards your knees
-> Look at
your toes and not at your knees. Straighten or even hollow your back a little.
When you do the seated double
-leg hamstring stretch, it doesn't really matter if you round your back a little. If you round your back it is usually harder to breathe.
Advice
- Warm up your hamstrings and your knees before you do this stretch.
- The stretch comes from the angle between your back and your thighs. The smaller the hip angle, the more intensive the stretch.
- Most people prefer the standing
double-leg stretch.
However, the seated
double-leg stretch is better for the back and the knees.
- This kind of flexibility is required for the wushu front
stretchkick.
- Variations of this stretch:
- Static
Passive Stretch:
Sit and stretch your legs without moving or pulling.
- Static
Active Stretch: Pull yourself towards your feet
(shown
here).
- Dynamic
Stretch: Move back and forth slowly.
- Ballistic
Stretch: Bounce back and forth. Work with the elasticity
of the leg muscles.
- Isometric
Stretch: Pull yourself towards
your feet and try to extend you ankles at the same time. Contract
your hamstrings and our quadriceps and press your calves down. To make sure your knees are extended,
you can put
a pillow or a book
under your calves or your heels.
Suggestions
