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Anonymous
>>418648
The stretches in this image won't really get you an improved range of motion, they're more for getting loose before a workout. A couple of good stretches...
Sit on the floor. Point one leg straight out in front of you so that the back of your knee is touching the ground and pull the bottom of your other foot against your straight leg's thigh. Lean forward and try to touch your toes, making sure to keep your knee against the ground, until you encounter resistance. Hold for 10-20 seconds, then exhale deeply as you stretch forward even more. Hold, rinse, repeat, until you can't go forward any more, then hold for 30-45 seconds. Repeat for both legs.
Sit on the floor and stick both legs out in front of you with the backs of your knees touching the floor. Pull your legs apart as far as you can, keeping your knees against the floor and your feet pointing towards the ceiling. When you can't go any farther, lean forwards as far as you can and hold for 10-20 seconds. Exhale, move, ect, until you can't go any farther forward. Then try moving your legs even farther apart - if you can, then do so and repeat the process.
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