A Guide to Stretching Options

[Gypsy Eyes]

Ok since there have been quite a few topics asking about both becoming more flexible I thought I'd make a general guide. This is based on a dance warmup, but it's one I teach to my adult clases so it's something everyone can do.

The first thing you should always start with is a good stretch. Only push yourself as far as you feel comfortable. Well it's not going to be a walk in the park, but as long as it's not unbearable.

Feet: many people don't stretch their feet out at all which is actually really bad and can lead to horrible foot pain when your older.

1) Find a tennis ball or some other round object of a similar size (a soda can works just as well). Stand near something that you can hold onto if you need balance. Place the ball or other object underneath the arch of your foot on the floor and just roll it back and forth. Make sure these are done slowly. Switch feet.

2) Stand near something you can hold onto for balance if you need it. Point your foor and write each letter of the alphabet with your foot. Switch feet.

Calves

1) Sit on the floor, both legs in front of you and feet flexed as far as they can go. Reach and try to grab the heels. If grabbing the heels is still comfortable, push your back down as far as it will go. Remember, having your face touch doesn't count, try to get your stomach/back to touch your legs.

2) Stand up with one leg a little bit father back then the other. (Not directly in back of the other leg, make sure it's straight in back of the adjoining hip.) Flex the front foot and reach down, trying to get your stomach to your leg. Hold for as long as you can and then switch legs.

3) Start in the same position as number three. Flex the front foot and point the back foot. The toes of the back foot should always stay on the floor and your weight should be slightly forward. Again, bring your stomach down as far as it can go and hold. Switch legs

4) Start standing up. Put both hands on the floor in front of you and walk as far up as you can while still keeping your heels on the floor. Hold.

Quads

1)Lie on your back with both legs straight in front of you. Keeping one leg straight, pull the other one up and underneath your butt. If you don't have flexible quads, your back will probably arch. Push it back down as far as you can. Hold and then switch. MAKE SURE YOU ONLY DO ONE LEG AT A TIME AND IT'D DIRECTLY UNDER YOU, otherwise it can cause knee damage.

2)Start in a wide second position. If you don't know what this means, it means legs a little bit wider then your hips. Make sure your legs are turned out from the hips. Sit back so your knees are bent directly over your ankles. Make sure to keep your back straight. Now just bounce up and down. You should feel both a stretch in your quad muscles and a sore feeling (like working out) in your inner thighs. It goes both ways.

3)Kneel on one leg. Take the opposite arm of the leg on the floor and grab the ankle that is on the floor. Pull that calf up as far as it will go. The leg on the floor should go onto just the knee during this. If that is too easy, lean your hips forward.

Hamstrings:(Sorry this one is going to be a bit long, it's one of the most important ones in dance)

1) Start with your basic figure four and legs out in front of you stretches. Do each one with both flexed and pointed feet.

2)If you can do front splits, stretch both sides. If you can't, start out with your back leg bent flat on the floor behind you. Lay the front leg out straight, toes pointed. Lean your back over making sure to reach with your stomach, not your hands or head. Hold for awhile. Switch legs. If you do this on a regular basis, slowly you will get to a split.

3) Lie flat on your back with your legs in front of you. Pull one knee into your stomach and rock it back and forth (move it in and away a little bit). Make sure your other leg is still straight and flat on the floor. Now straighten the bend knee and pull it into your chest as far as it will go. Bend the leg back in again and repeat twice. After stretching it up the third time hold it there, put your hands out flat next to you. Now kick down and up in sets of 8, making sure your butt never leaves the ground. Now switch legs.

4)This stretch is a little bit more advanced. It's best to try it if you can get at leasr halfway down into a split. Find a black wall (make sure there are no picture frames nearby. Trust me, it doesn't end up pretty). Stand with your back facing the wall, making sure your heels are flat up against it. Reach down and put both hands on the floor a little in front of your feet. Now take on leg and bend it up behind you so you are doing almost a split against the wall. Push your hips in as far as they can go. Hold there then switch legs. If this stretch is too easy for you, have someone hold your hands and lift your back up while you're in a split against the wall. After some time (and if you have a flexible back) you can get it to where your head can touch the back leg and you can grab it to pull away from the wall.

5) Stand with your feet together and reach down to touch your toes. If that is too easy, hug your legs and try to bring your chest to your legs.

6) Stand with your legs a little more than hips width apart. Grap your ankles and try to pull your head through your legs as much as you can.

Inner Thighs:

1)Lie with your back flat on the floor, your lower butt against a wall and your legs straight up. (Resting one the wall. If you guys need a picture of what this looks like just let me know it's easy to do.) Let your legs fall into a straddle then push them down as far as they'll go. It's usually easier if someone else does this for you. Make sure your knees and feet are facing outwards. Start out holding this for a full song and work your way up. (We do it for 20 minutes in intensives, trust me it kills). As the song progresses, keep pulling your legs down.

2) Sit on the floor in a straddle. Pull your legs out as far as they'll go. The easier way to pull them out is to twist your arm a bit so the back of your hand is facing outwards and your arm is in front of the leg. Now reach underneath the foot and push it outwards, using the arm to prevent it from bouncing back in. When both legs are out as far as they can go it's time to really stretch.
- Reach towards one side with your arms overhead, making sure your torso stay facing fowards. This isn't a stagnate stretch, bounce a little bit and keep going deep into the stretch. Switch sides.
- Now turn your torso to face the leg and reach down as far as you can go, again leading with your stomach not your head. Hold it as far as you can go. Now walk your torso so it's in the middle, keeping it that low the whole time. Hold it, then walk to the opposite leg and back to the middle again.

Hips:

1)This is a modified version of the simple butterfly stretch. Sit in the buttfefly position, bringing your feet in as far as they can go. Now a hand on each knee. While holding one leg in the same position, push the opposite knee down and hold. Switch sides. Then push both knees down and hold. If you can, lean over and hold.

2) Lie on your stomach with your legs straight behind you. Bring your legs in so it looks almost like the butterfly stretch but flat on the floor. Unless you are a dancer with perfect turnout, your butt will come out. Push it back down as far as it will go and hold.

Back:

1)Cracking your back is always a good way to start. Do it however you usually do.

2)Kneel so you're on both knees with your back up straight. Make sure you aren't sitting on your legs, keep you knees at a 90 degree angle to start. Now arch your back as far as you can, aiming to grab your ankles. Your knees should remain at about a 90 degree angle. If you feel a stretch in your hips you're doing it wrong.

So this is it for now. I'll add some upper body things and make a strengthening guide later. If anyone needs any clarifying or picture examples of any stretches just let me know.

[*superstitious*]

^ I had to work that out in my head a few times, but I think I got it. I'll give it a shot before I go running tomorrow morning.

Thanks, Jackie!