Stretching & Body Awareness
My team has incorporated the stretches taught to us by Nan Alden form Larkin Studio in Woodbury, Minnesota. She formerly was a gymnastics coach, and has had considerable success with helping athletes to gain flexibility.
Her basic premise is to hold stretches longer. Hold each stretch until the muscle actually fatigues and gives out.
Most of these stretches are done with a partner. The partner applies her weight to the one being stretched. The weight helps them push a bit farther, than they could on their own. I find it makes them more accountable and focused.
Her advice:
- Warm-up muscles (get moving)
- Hold stretch 2-5 minutes, let muscles relax past tension
- Correct body alignment…and avoid “cheating”
- Let gravity help work whenever possible
- Strengthen around flexibility for control and “lines”
- DON”T bounce or jerk into a stretch (this will cause tearing.)
* Butterfly For hips (stay away from the knees)-partner
* Pike Stretch For hamstrings (do stretch standing if pelvic area is
rounded) Partner
- Straddle or “Open Second” Keep turnout (knees & feet), roll hips open -partner
- Over-splits R & L ALIGNMENT
Front leg up, back leg under, working the back hip & not the front butt cheek.
Stretch; “lie on face”, square up & arch back. Kick yourself in the head a few times (alignment).
- Over-splits Center Alignment, knees, push-ups, push-up claps, balances
(done with 3 people)
- Bridges Shoulders, not lower back
Push claps, feet (rocking motion) elbows & head, roll or kick over, balance & stretch.
Kip to bridges, inside outs
- Body Tightness & Control Abs (straddle on the wall)
Leg Lifts – wall; point and flex in parallel and turned out.
Hamstring Strength (push-up pos.)
- Shoulders With stick or garment