Instructions
Preparation and Execution
- There are number of ways to enter into this stretch:
- From kneeling position on all fours, raise knees off floor
and place feet flat on floor with knees straight.
- From standing position, step forward with one front forward.
Bend over and place hands on floor well in front of forward foot.
Position forward leg back next to rear leg with both legs straight.
- From standing position, bend over and walk forward on hands
with knees straight
- From standing position, bend over and walk forward on hands
with bent knees. Straighten knees until feet are flat on floor
Comments
- Although angle of ankles increase as hands travel closer
to feet (requiring less ankle/Gastrocnemius flexibility), angle
of hips decreases (requiring more hip/Hamstrings flexibility).
As hamstrings are stretched through hip, they pull on gastrocnemius
due to intertwining contact hamstrings have on gastrocnemius
behind knee.
-
- If ankle or hip flexibility is not sufficient to place foot
flat on floor, keep knees straight and bring heals as close as
possible to floor while feeling mild stretch in calf.
Muscles
Target
Other
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