Kelsey Kelemen <
[email protected]> writes:
> What are some of the most important muscles I should stretch...
The leg muscles
Front (quads) and back (hams/calfs). I personally find that the classic runners
'wall push' stretch is useless for the backs of the legs. I prefer a simple seated forward bend...
one leg at a time first (with the leg you are not stretching bent... foot in the opposite groin)
and then both legs at once. For the fronts... the basic 'stand on one leg and grab the foot of the
other leg behind your back' stretch works well. Those are the main ones. Some people stretch the IT
(I've never been able to feel my IT... not matter what stretch I do) or groins, hip flexers, etc...
but quads and hams/calfs are the main thing. Here are some links which illustrate and explain some
good stretches
Also... very important... remember to breathe!!! If you want... you can go deeper
into the stretch on the exhale... but know your limits... don't go further than is comfortable for
your body.
Backs of legs
--------------------------
Janu Sirsasana -
http://www.yogajournal.com/poses/476_1.cfm Paschimottanasana -
http://www.yogajournal.com/poses/477_1.cfm Adho Mukha Svanasana -
http://www.yogajournal.com/poses/491_1.cfm
This last one is essentially the 'wall push' but done on the floor... so you can really feel it!!!
Try to get the heels to the floor eventually (over the course of weeks... months... or more
Fronts of legs/hip flexers
--------------------------
I don't have a link for the aforementioned 'stand on one leg and grab the foot of the other leg
behind your back'... but I'm sure you know the one... all runners do it. Try these out too...
Virasana (kinda have to do this with shoes off) -
http://www.yogajournal.com/poses/490_1.cfm
Supta Virasana (shoes off) -
http://www.yogajournal.com/poses/790_1.cfm
Groins:
--------------------------
Baddha Konasana -
http://www.yogajournal.com/poses/486_1.cfm
And if you're really keen... you could try this amazing hip stretch... but do not even try to lift
the back leg like in the picture... just leave it out straight. Also... the closer the front leg is
to a 90 degree angle... the more intense the stretch... the more closed the front leg is (calf
touching hamstring)... the less intense.
Eka Pada Rajakapotasana -
http://www.yogajournal.com/poses/863_1.cfm
--
Nova Scotia, Canada