Advanced stretching is an essential component of an exercise routine followed by people who need a degree of flexibility beyond the norm to improve performance in their chosen activity. Martial artists, dancers and gymnasts fall into this category. Advanced stretching can also play an important part in injury rehabilitation.
Yoga Bow Stretch
This exercise stretches the shoulders, biceps, chest, belly, neck, spine and quadriceps. Lie on your belly on an exercise mat with your arms alongside your body. Exhale and bend your knees. Lift your heels towards your buttocks and ensure your knees are in line with your hips. Lift your torso, reach back and grab your ankles. Inhale, push against your hands and lift your heels away from your buttocks. Raise your quadriceps from the floor, relax your back muscles and shoulders and squeeze your shoulder blades together. Breath evenly and hold pose for a slow count of 20. Release pose and repeat two or three times.
Iliotibial Band Stretch
The iliotibial band, or IT band, is the muscle that runs along the outside of the thigh. The lower part attaches just above the knee and the upper part attaches at the top of the thigh near the gluteal muscles. Overuse of this muscle, for example from hard running or high kicks practiced in tae kwon do, can cause inflammation. Targeted stretching may help rehabilitation.
Lie flat on your back with your knees bent. Stretch out each arm at a right angle to your body, with palms down. Cross your left leg over your right knee and push your right leg towards the floor. Get your right leg as low as you can without straining. Keep your back, shoulders and arms in touch with the floor. Hold for a slow count of 10. Repeat with your left leg.
Groin and Inner Thigh Stretch
The groin and inner thigh stretch is useful for all types of dancers and martial artists who have to perform high kicks. Sit on the floor. Bend your knees and place the soles of your feet together. Grab your ankles and pull your heels and feet towards your groin. Rest your elbows on the inside of each knee. Relax your hips, groin and inner thighs and use your elbows to gently push your knees down towards the floor. If you are flexible enough to get your knees close to the floor, place your palms and arms on the floor and lean forward from the hips while keeping your back straight. Breath evenly and hold the stretch for a slow count of 10. Relax and repeat three or four times.
Intense Multi Stretch
Stand with your feet about two shoulder widths apart. Relax and lean forward from the hips and keep your back straight. Lean to your left, grab your ankle and try to touch your chest to your knee. Hold for a count of 10, then lean to your right and repeat. Repeat the sequence two or three times. Lean forward and grab both ankles. Hold for a slow count of 20. Release your hold and sit on the floor. Spread both legs out sideways in a maximum stretch. Lean forward from the hips and place your hands on the floor. Slowly walk your hands forward till you reach a maximum stretch. If flexible enough, place your forearms on the floor and then your chest. Hold for a slow count of 20 for an intense hamstring and inner thigh stretch.
