Stretch-of-the-Week #47 - Sitting Cross-legged reach forward stretch

03/27/2011

0 Comments

 
Hi All and WELCOME to the next installment of 'Stretch of the Week'. If you experience tightness in your lower back and upper legs the cross-legged reach forward stretch is good at increasing the flexibility in these areas and relieving the tightness. I have mention time and time again that people forget to stretch their bottom becuase they don't relise it a muscle as well. in fact it is on the of biggest muscle groups in your body and must be adressed.
 
The cross-legged reach forward stretch decreases tension by stretching the gluteus maximus and the piriformis as well as the gemellus superior and inferior and the obturator internus and externus. These muscle connect the pelvis, hips and torso together.

Don't ever under estimate the importance of stretching and the benefits it holds.
Picture

Whist doing this stretch is it important to be aware of the circulation in your legs. A lot of people find it uncomfortable to sit cross-legged becuase it interrups the blood flow to the lower half of their legs, so it important to monitor this.

The sitting cross-legged reach forward stretch can help with piriformis syndrome, groin strain, tendonitis of the adductor muscles, snapping hip syndrome and trochanteric bursitis.

Always remember that while stretching may be recommended to aid recovery out of injury, you should always be very careful when stretching through rehabilitation.  Your soft tissues are likely to be more vulnerable to re-injury if you stretch too much or too hard during this time.  Always check with your Health Care Professional who is guiding you through your recovery to make sure it is appropriate to start stretching, and please - ALWAYS FOLLOW THE RULES FOR SAFE STRETCHING (The first posting on this stretching blog).

Image taken from "Lower Body Stretches" wall chart by B. Walker.
Add Comment
 

Stretch-of-the-Week #28 - On-your-side quad stretch

09/23/2010

0 Comments

 
Hi All and WELCOME to the next installment of 'Stretch of the Week'. This week we are focusing on our upper legs, mainly the quads. The On-your-side quad stretch is great for running, walking and generally any exercise that involves your legs.

This stretch focuses on your vastus medials, intermedius and lateralis as well as the rectum femoris. When doing this stretch correctly you should feel the stretch up the front of your upper leg all the way from the hip to your knee. You should also feel a small stretch you abdominal region but thats due to lifting the stretching leg whilst lying down.

Make sure that you find a flat surface to preform this stretch.
Don't ever under estimate the importance of stretching and the benefits it holds.
_
Picture
Whilst doing this stretch remember to bend your knee carefully, if you have an injury do this stretch with caution. It's also important to have your body as flat on the ground as possible, simply to creat a stable base and if you push forward with your hips it provides a greater range of movement. Of course to not forget to roll over and stretch the other leg.

The on the side Quad Stretch can help with hip flexor strain, avulsion fracture, osteitis pubis, Iliopsoas tendonitis, trochanteric bursitis, a quad strain and tendonitis, patellofenoral pain and tendonitis and a subluxing kneecap.

Always remember that while stretching may be recommended to aid recovery out of injury, you should always be very careful when stretching through rehabilitation.  Your soft tissues are likely to be more vulnerable to re-injury if you stretch too much or too hard during this time.  Always check with your Health Care Professional who is guiding you through your recovery to make sure it is appropriate to start stretching, and please - ALWAYS FOLLOW THE RULES FOR SAFE STRETCHING (The first posting on this stretching blog).

Image taken from "Lower Body Stretches" wall chart by B. Walker.
Add Comment