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Always warm up before trying to stretch out, a couple of minutes on an excersie bike or a couple laps around the block whatever you can do. After warming up what I do, to work on my flexibilityis to simply sit on the floor legs in a v shape and try to craw my fingers from close to the knees until i reach my toes or as far as its comfortable(as you get more flexible you'll be able to goe further with this)
2nd while in the same position, take both hands and reach out for one foot and hold there for 10-15 seconds, then do the same on the opposite foot. slowly start increasing the time you hold, eventually you will gain alot of flexibility in your thigh and groin area.
3rd kneel with your legs apart like your going to butterfly, but sit in that position with your butt acctually on the floor slowly and carefully start moving you legs out at the same time, its very important to keep the kness moving together . Also its a good idea to have a spotter for this one as its easy to hurt yourself if you try to rush through this. rember that its ok to use your hand to steady yourself. also this drill works better on a wood or tile floor, don't try it on a rug
4th useing a chair stand sideways to it so your able to put your leg on it. with your opposite knee bend try and do some squats and hold them for a few moments. alternate between legs.
remember to slowly cool off so your legs don't tighten or cramp up, once again an execise bike is a great tool you can do a few minutes on it after your work out and gradually let your legs relax.
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