Stretching for Kicks - Part Four - Splits and Extensions

These advanced stretched take time to achieve, so be patient!

Added:Mon, 10th May 10

These are both advanced stretches that should be used at the end of a training session. It takes time to achieve, so be patient……..

You should not “bounce” in order to achieve these stretches. The best way to increase your flexibility is to hold the stretch for at least 30-40 seconds and as the muscles become accustomed to the stretch, gently push a little lower.

Front splits

• Stand with one leg forward of the other
• Both feet should be facing forward

• Slowly lower the body to the floor, allowing the legs to stretch apart
• The torso should be upright
• The kneecap on the front leg should continue to face forward
• The kneecap on the rear leg should either face the floor (stretching the quads and psoas) or be turned to the side (stretching the adductors)

• Hold the stretch (as far as you can go) for a minimum of 30-40 seconds
• As the leg muscle becomes accustomed to the stretch, you may be able to go just a little lower

For many people, it is unlikely that you will be able to do the splits immediately. It may take several weeks or months of gently lowering yourself further and further……

Quick Tip!

If you are turning your rear kneecap to the side, make sure your back foot is stretched with the toes pointed.

Angular Leg Extension

This advanced stretch is great for stretching your hamstrings, adductors and lower back

• Sit on the floor
• Spread your legs as wide as possible
• Ensure the feet are pointed upward

• Reach forward and take hold of one foot
• Pull your upper body toward the leg (chest to knee)
• Hold the stretch for a minimum of 30 - 40 seconds
• As the leg muscles become accustomed to the stretch, you may be able to go a little lower

• Change to the other leg
• Repeat at least 3 times on each leg