Don't stretch too far, especially in the beginning. Get a slight stretch and increase it after you feel yourself relax. . Hold a stretch in a comfortable position; the stretch tension should subside as you hold it. . Breathe slowly, deeply and naturally--exhale as you bend forward. Do not stretch to a point where you cannot breathe normally. . Do not bounce. Bouncing tightens the very muscles you are trying to stretch. Stretch and hold it. . Think about the area being stretched. Feel the stretch. If the tension becomes greater as you stretch, you are over-stretching. Ease off into a more comfortable position. . Do not try to be flexible. Just learn to stretch properly and flexibility will come with time. Flexibility is only one of the many by-products of stretching.
Sit down with your legs straight and feet upright, heels no more than six inches apart. Bend from the hips to get an easy stretch. Hold for 20 seconds. You will probably feel this just behind the knees, and in the back of the upper legs. You may also feel a stretch in the lower back if your back is tight.
If your hamstrings are extremely tight, you might try this exercise as an alternative:
To stretch the quad and knee, hold the top of your right foot with your left hand and gently pull your heel toward your buttocks. The knee bends at a natural ankle when you hold your foot with the opposite hand. This is good to use in knee rehabilitation and with problem knees. Hold for 30 seconds, for each leg.
To stretch your calf, stand a little away from a solid support and lean on it with your forearms, head resting on hands. Bend one leg and place your foot on the ground in front of you, with the other leg straight behind. . Slowly move your hips forward, keeping your lower back flat. Be sure to keep the heel of the straight leg on the ground, with toes pointed straight ahead or slightly turned in as you hold the stretch. Hold an easy stretch for 30 seconds. Do not bounce; then stretch the other leg.
Southern Orthopaedic Specialists
Team Doctor for the New Orleans Saints National Football League Team
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