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How to Stretch

Things to be aware of when stretching

To find out more about stretching I can highly recommend Extension by Sam Dworkis (link takes you to Amazon). This book gives detailed descriptions of how to align your body & create effective stretches using yoga postures.

Seated hamstring stretch - poor
  • I'm focused on touching my toes - forcing the stretch.
  • I'm sitting on the back of my pelvis which directs my lower back out behind me (throwing me off balance).
  • To compensate I'm forced to bring my head forward & crunch my stomach, arching my back.
  • I'm stretching muscles in my back & not lengthening the hamstrings (back of thighs) which are the target muscles in this stretch.
Seated hamstring stretch - better
  • I'm sitting on the sitting bones at the base of my pelvis.
  • The pelvis rotates forward & sends the spine upwards.
  • My head can now balance on top of my spine.
  • By rotating forward at the hips I'm lengthening between the knees & the base of the pelvis thereby targeting the stretch in the hamstrings.
  • My stomach is more open making it easier to breath.
  • I allow my muscle to become accustomed to the stretch.

 

stretching routine page