Stretching for Kicks - Part Three - Front and Side Wall Stretches

These stretches really challenge the development of your flexibility!

Added:Mon, 26th April 10

When done properly and safely, partner stretching can greatly accelerate your rate of flexibility development.

The front and side wall leg stretches are performed with the aid of a partner, where good constant communication is very important to avoid over stretching and injury. Front Leg Stretch

Front Wall Leg Stretch

1

Exerciser stands with back against the wall
Exerciser stands with both feet facing forward

2

Partner raises one leg, lifting from the foot upward
Partner raises leg as far as exerciser is able to go
Exerciser maintains both legs straight – no bend in the knee

3

Partner holds leg up for 30 seconds
Exerciser indicates if leg can go higher
Partner slowly brings leg back to floor
Partner repeats on other leg.

Side Wall Leg Stretch

1

Exerciser stands with side against the wall, pressing the shoulder
Exerciser´s support leg is approximately 4 inches from wall
Toes of support leg slightly turned toward wall

2

Partner raises other leg by lifting the foot
Exerciser maintains straight legs – no bend in the knee
Exerciser maintains flexed foot – heel and toe in line

3

Exerciser allows upper body to drop sideways as leg is lifted
Exerciser maintains shoulder against wall, with body facing forward
Partner locks own foot against exerciser´s support food to avoid slip

4

Partner holds stretch for 30 seconds
Exerciser indicates if leg can be raised higher
Partner slowly brings leg back to floor
Repeat with other leg

The front and side wall stretches should be used at the end of your class session when the legs are really warm. If you feel there is too much pressure on your knees then ask your partner to lower the leg stretched slightly so you can bend the knee, relax and then try again.