Pull chest onto legs While keeping ribs/chest on legs, try to straighten one leg at a time Do not actually straighten your legs; just try! Make sure you can rest some of your upper body’s weight on fingertips Use support if necessary
2. L2: The Wedge •
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Have feet as close to wall as possible Feet apart for first version Pull knees “through” chest while straightening your spine Have feet together for harder version Stay in position for ten minutes Pull feet closer as your ‘wedge’ improves
3. E1: Advanced piriformis •
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Put a support under hip of front leg Open front knee to 90 degrees Fold over front leg to position back leg Aim the centre of your body to midshin line Cr: press front knee into support Cr2: sweep little toe side of front f ront foot into floor Aim trunk to foot for harder version
Master the Pike 4. E2: Single-leg dog pose •
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There is a free version of this exercise on YT: http://youtu.be/Az5h5G6BLm4
Keep heel on the ground Use ladder bars or chair if you cannot reach the floor in good form Cr: press ball of foot into floor Walk hands forward for re-stretch Keep hands pressed off body, as in hand stand
5. L3: Toe point •
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Solo: sit as for floor quadriceps stretch Lean weight to same side; pull knee off floor to stretch instep, then toes Cr: try to draw toes to knee Partner version: press toes to floor Cr: try to pull toes to knee Re-stretch: ensure you are pointing your toes as the partner stretches you
6. E3: Lunge hamstring •
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Essential to use support under one leg Either slide whole body back (uses hip flexors to hold back straight) or slide front foot forwards; use quadriceps only Cr: pull front foot heel to bottom Cr2: press front leg into floor Re-stretch: open front leg knee angle more
Master the Pike 7. E4: Lying agonist-antagonist hamstring •
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Actively use hip flexors to pull straight leg to chest No Cr: just pull harder! Keep floor leg straight, and pinned to ground Can use knee to chest, then straight leg version, too
8. E5: ‘Cheating’ bent-leg forward bend •
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Lower back stretch; not forward bend! Pull chest/ribs to thighs Push top of hips back using leg muscles Version two: use alternate legstraightening action to introduce small twist
9. E6: Modified plough •
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Use wall behind you to limit leg movement to begin Keep knees bent; use to control lower/middle back stretch If neck is tight, put shoulders on low support Walk feet down wall to make more intense Straighten legs carefully to move stretch
Master the Pike 10. E7: Neck flexion and extension •
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Can stretch only neck, or neck and middle back Use weight of arms to increase stretch Cr: press head back to hands Open mouth before tilting head back’ Slump hips back to move stretch into middle and lower back Lift head back with finger tips
11. E8: Outer hamstring •
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Position body opposite wall or bars Pre-stretch calf muscles Stick butt out (arch lower back) Bring stretching leg hip back Drop hip of stretching leg Bend forwards from hip joint only Cr: sweep leg away and down Re-stretch: re-cue; bend forwards with straight back
12. E9: Weighted bench hamstrings •
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Start with lighter weight Let the weight stretch you, then Actively and strongly reach the weight towards the floor to engage hip flexors Press knees straight Pulsing movements at end ROM Move body weight forwards to engage calf muscles
Master the Pike 13. E10: Supported front splits •
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Have support under back of front leg Cr: Hook heel of front leg to bottom Cr2: Press front leg heel into floor Bend over front leg to emphasise hamstrings Press front heel forwards using quadriceps Rest on thigh; relax deeply
14. E11: Hands-free pike •
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Active stretch and compression Work out how to pull trunk to legs Pulsing at end ROM beneficial Strongly reach past your toes Try interlacing fingers and turning palms out to wind up more fascia Hold end position; breathe and relax Take the top of the head to the tops of your feet
15. E12: Solo forward bend •
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Have your feet on slide/material Bend the legs strongly at the knees Pull stomach to thighs Slowly straighten legs Make all stretches on breath out Pull top of head towards top of feet Use fast and slow versions
Master the Pike 16. E13: Partner forward bend •
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Have your feet on slide/material Tie legs together; bend knees Make sure chest is on legs before partner lies on you! Slowly straighten legs All stretch attempts on breath out Pull top of head towards top of feet Relax in your best position; hold for time
17. E14: Pike •
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Bend the legs strongly at the knees Pull stomach to thighs Slowly straighten legs Make all stretches on breath out Pull top of head towards top of feet Use partner to do fascial release on middle and lower back Relax in your best position; hold for time
18. L4: Floor rotation •
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Recovery pose to relax all trunk muscles May be done with bent or straight legs Both bottom bones on floor Lift chest Use arms to rotate shoulders Lift chest again in final position Breathe deeply
