15.1.13

Drill Pack 4 - Splits Stretch Routine

So you might be like me wanting to be more flexible; but do you know what flexibility actually is? Or how to stretch? Well, flexibility is commonly described as the range of movement around a particular joint or set of joints. Stretching is the process of placing particular parts of the body into a position that will lengthen the muscles and associated tissues, therefore increasing flexibility.

Back to business for my splits stretching then! I've made it one of my goals for 2013 so I need to dedicate some time to achieving this! Here are some of the drills I will use at home focusing on hips, quads and hamstrings, in addition to yoga classes, splits workshops and other stretching:

A few things to remember first:
- Warm up prior to stretching
- Stretch gently and slowly
- Stretch ONLY to the point of tension (it should NOT) be painful
- Breathe slowly and easily while stretching

Drill 1. KNEELING LUNGE
Beginner - 30 seconds on each side
Intermediate / Advanced - 1-3 minutes on each side

Kneel on one knee with your other leg in front of you, knee bent. Push your hips forward to feel the stretch on the back leg (quadriceps: upper front part of thigh). You can then increase the stretch by holding your back foot with your hand whilst deepening your lunge.



Drill 2. REVERSE LUNGE STRETCH
Beginner - 30 seconds on each side
Intermediate / Advanced - 1-3 minutes on each side

Kneel on one knee and place your other leg out straight in front of you with your heel on the ground. Try to keep your back flat as you reach towards your toes.







Drill 3. SINGLE LEG STRETCH
Beginner - 30 seconds on each side
Intermediate / Advanced - 1-3 minutes on each side

Lie on your back and raise one leg, straight, and pull it towards your chest. Ensure that you place your hands either above or below your knee joint.




Drill 4. PIGEON STRETCH
Beginner - 30 seconds on each side
Intermediate / Advanced - 1-3 minutes on each side


Here are a few more stretches I found via Pinterest:


More Drill Packs:

Elle :) x

P.S Safety always comes first. If you are new to exercise ensure you seek advice from your GP. Make sure you drink plenty of fluids, wear appropriate clothing and carry out drills in a suitable space. Technique is paramount, and nothing should hurt. Should you experience pain, discomfort, nausea, dizziness, chest pain, shortness of breath etc, STOP and consult your GP.

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