1. The Best Part of Your Day
Stretching the muscles before you begin any rigorous exercise is important. There are many varieties and types of stretches as there are muscles and muscle groups. The one-legged stretch has several names. Runner's stretch is one and for yoga fans, Triang Mukhaikapada Paschimottanasana or one leg folded-back pose, is another. Regardless of what you call it, it stretches the glutes, legs, feet and back.
2. Beginning Position
Start in a seated position. Put both legs in front of you. Stretch forward slightly to warm the muscles. Now, bend your right leg back so the right foot points behind you and there is as little area between the upper and lower leg as possible. Stretch your arms in the air as high as you can and keep the back straight, perpendicular to the ground. Bring your arms down.
3. Begin the Stretch
Use the hips as a hinge and bend forward over the extended leg. Fold the body downward over the leg as far as you can go. If you need, grasp the side of the legs and walk yourself further down. Go slowly as you proceed in an attempt to touch the toes of the left foot. If you lean to one side use the hand on that side to support yourself in an upright position and use the other to inch toward the foot. Extend your spine as much as you can. Once you perfect the move, grasp the foot and push the heel as you hold the foot at mid point. This further stretches the calf.
4. Additional Tips
Exhale as you move your body forward to touch the toes. Keep the movement smooth and avoid jerks. If you are completely inflexible try a scarf or soft cloth as an aid. Hold one side of the cloth and wrap the cloth around the bottom of the foot and grasp the other side in your other hand. Use this to pull you forward until you are loose enough to do the stretch on your own. Do not stretch beyond pain, but pause, rest and then move forward as you body relaxes and muscles stretch.
5. Not Just for Runners
The art of stretching is important for all athletes prior to a work out. It prevents muscle damage by warming and limbering the muscles. The stretch is wonderful for those that don't participate in sports or other endeavors. It keeps the muscles toned and limber and defers the rages of time.
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