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Getting Started

Here we will walk you through nine stretches that will help you to understand the phrase “Go with the feel of the stretch.” Once you understand this technique, it will be easy to learn and use the stretches in this book.

First we’ll do a calf stretch. Lean on your forearms, using a wall, or something else for support. Rest your forehead on the back of your hands. Bend one knee and bring it toward the support. The back leg should be straight, with the foot flat and pointed straight ahead or slightly toed-in.

Now, without changing the position of your feet, slowly move your hips forward as you keep the back leg straight and your foot flat. Create an easy feeling of stretch in your calf muscle.

Hold an easy stretch for 5–10 seconds, then move slightly further into a developmental stretch for 10 seconds. Don’t overstretch.

Now stretch the other calf. Does one leg feel different from the other? Is one leg more flexible than the other?

Sitting Groin Stretch: Next, sit on the floor. Clasp the soles of your feet together with your hands as shown. Gently lean forward from the hips until you feel an easy stretch in your groin. Contract your abdominal muscles mildly as you go into the stretch. Hold an easy stretch for 5–15 seconds. If you are doing it right, it will feel good; the longer you hold the stretch, the less you should feel it. If possible, without strain, keep your elbows on the outside of your lower legs. This will help give you stability and balance.

Exhale as you go into the stretch. Breathe slowly and rhythmically as you hold it. Relax your jaw and shoulders. Do not bend forward from your head and shoulders. This rounds the shoulders and puts pressure on the lower back. Concentrate on making the initial move forward from your hips. Keep your lower back flat. Look out in front of you.

After you feel the tension diminish slightly, increase the stretch by gently pulling yourself a little further into the stretch feeling. Now it should feel a bit more intense but not painful. Hold for about 15 seconds. The feeling of tension should decrease slightly the longer the stretch is held. Slowly come out of the stretch. Please, no jerky, quick, bouncing movements!

Next, straighten the right leg as you keep the left leg bent. The sole of the left foot should be facing the inside of the right upper leg. Do not keep the knee of the straight leg “locked.” You are in a straight-leg, bent-knee position.

Now, to stretch the hamstrings and left side of the lower back (some will feel a stretch in the lower back, others won’t), bend forward from your hips as you exhale until you feel a very slight stretch. Hold for 5–15 seconds. Breathe slowly and rhythmically. Touch the quadriceps of your right thigh to make sure that these muscles are relaxed. They should be soft, not tight.

Don’t make the initial movement with your head and shoulders. Don’t try to touch your forehead to your knee. This will only round your shoulders. Do initiate the stretch from the hips. Keep your chin in a neutral position. Keep your shoulders and arms relaxed.

Be sure the foot of the leg being stretched is upright, with the ankle and toes relaxed. This will keep you aligned through the ankle, knee, and hip. Do not let your leg turn to the outside because this causes misalignment of the leg and hip.