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Double Leg Stretch - Seated
In this lesson you will learn how to do a seated double leg stretch.
This exercises stretches the hamstrings and the tendons in the knee area.
The illustration above shows a static active double leg stretch.
For other variations, read the trainer advice.
Find more stretches at stretching main.
Description: Double Leg Stretch - Seated
- 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.
Then lean forward and grasp your feet.
Move your head towards your toes - Not towards your knees.
Look to your toes - Not to your knees.
It's recommended to straighten or hollow the back a little.
Now it doesn't matter if you actually keep your back 100% straight.
Because you are sitting on the floor, rounding the back wouldn't harm
your spine.
( less pressure between the disks )
Trainer advice: Double Leg Stretch - Seated
- Warm up your legs before you do this stretch.
- The stretch comes from the ankle between lower
spine and thighs.
The sharper you flex your hips, the more intensive the stretch.
- For most people the standing
double leg stretch feels more comfortable.
The seated variation is healthier though.
- This kind of flexibility is good for techniques
like 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 - without creating momentum
)
- 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.
Related Instructions: Double Leg Stretch - Seated
Videos: Double Leg Stretch - Seated
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