Instructions
Preparation and Execution
- There are a number of ways to enter into this stretch:
- From a kneeling position on all fours, raise knees off floor and place feet flat on floor with knees straight.
- From a 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 a standing position, bend over and walk forward on hands with knees straight
- From a standing position, bend over and walk forward on hands with bent knees. Straighten knees until feet are flat on floor
Comments
- Although the angle of the ankles increase as the hands travel
closer to the feet (requiring less ankle/Gastrocnemius flexibility),
the angle of the hips decreases (requiring more hip/Hamstrings
flexibility). As the hamstrings are stretched through the hip,
they pull on the gastrocnemius due to the intertwining contact
the hamstrings have on gastrocnemius behind the 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 a mild stretch in the calf.
Muscles
Target
- Gastrocnemius (hands further away from feet)
Other
- Hamstrings (hands closer to feet)
