Thanks! That was really good!
Lisa Howell also wrote something similar that I have found really helpful:
Dancers are constantly striving for perfection and are as a result always trying to improve their flexibility. To improve flexibility stretching should be effective, efficient and safe. I offer some helpful hints and my own stretch programme to improve flexibility into the splits.
There are a few common mistakes people make while trying to improve their flexibility. Number one is the trying too hard with their stretches. Far too many people push their stretches too far and risk tearing muscle fibres in the process. When you stretch a muscle too much, it has a protective response called the 'stretch reflex' that actually makes the muscle contract. This means that you not only risk injuring yourself, but that you don't get as much improvement as if you go a little more gently.
Secondly, if you are contracting lots of other muscles to pull your leg up (this is common when trying to stretch the hamstring
muscles), all the tension in the rest of your body does nothing to help the muscle you are trying to stretch, relax. It important to stay relaxed throughout the programme.
Most people try to improve their flexibility into the splits by
simply doing the splits. This will get you a certain distance but
is certainly not the whole picture. The process that I find works
the best, is to slowly work through all the other muscles in your
legs and around your pelvis that influences the nerve down the back of the leg, as especially when you are growing, this is what is usually tight.
Put some groovy music on, and spread out a mat to enjoy this little routine! I find it much nicer to work with the music than
specifically count out the exercises, just make sure you don't
rush!! Make sure you are nice and warm before starting... After a
class, a brisk walk or a shower is nice.
-Lie on your back, with both knees bent and feet on the floor.
-Slowly rotate your low back from side to side (at least 8 times).
-Then gently work your hips through their full range (knees bent)
by pulling them into your chest then rotating them to the sides (4 times each direction each leg).
-Stretch the deep bottom muscles in several positions, by bringingone knee slightly across your body and pulling the lower part ofthe leg around (Piriformis Stretch)
-Then roll over and bring your foot to your bottom to stretch the
front of the thigh.
-Come up onto one knee, in a lunge position to stretch the front
of the hip, making sure that you don't arch the back, but gently
tuck your tail under to feel the stretch.
-Turn the hips slowly to face one side wall, and then the other,
feeling for points of restriction.
-Sink lower into the lunge, breathing slowly.
-Come up into standing and stretch the calves, making sure you do
a bent knee calf stretch as well as the common straight leg one (2x each).
-Circle your ankles several times in both directions then slowly
massage the sole of each foot with your knuckles (go gently!).
-Take your legs wide in standing, then bend one knee and take the
hands to the floor to stretch the inside thigh of one leg. Transfer
the weight over to the other leg to stretch the second side.
-Sit on the floor with your legs out towards a side split
position. Lean forward very gently by tilting the pelvis forward
and keeping your spine straight.
-Slowly lean to one side, and lift the opposite arm to stretch out your side, and breathe deeply into your lowest ribs, then repeat to the other side (2x).
-Come back to centre and lean forward again gently (you should be
able to go a little further).
-Roll back onto your back, knees bent and feet together, and then
lower the knees into a 'froggy stretch'.
-Finally, hold behind the back of one knee and gently extend the
knee to stretch the back of the thigh. It should already feel
looser than normal, so just hold a gentle stretch, and make sure
that your shoulders and arms are relaxed! Spine straight!
-Finish off with a gentle stretch into the splits to check your
range. Do NOT push this!!!
A unique program is being developed especially for dancers to
improve mobility in this area. Keep updated on the progress of this fantastic resource by signing on to the FREE dancer's newsletter at
theperfectpointebook.com.
Kind Regards,
Lisa
Lisa Howell
Dance Physiotherapist
Perfect Form Physiotherapy,
Suite 904, 121 Walker St,
North Sydney,
NSW 2060, AUSTRALIA
Hope that helps everyone too! Happy stretching!!
![:]](http://dancenet.s3.amazonaws.com/images/blue/emoticons/joy.gif ":]")
