Part 38 - French Fitness
So last month I talked about the importance and the relevance of different types of stretching, and as promised - this instalment will allow you to put all of that into practice.
Story Highlights
- French Fitness
- Stretching Your Biggest Muscles
- How To Be More Flexible
- Glutes, Thighs and Calfs
French Fitness
I recently set up home in France and with this big move came the need to find new health clubs where I could carry on as a fitness instructor. Lucky enough to find a club with a shortage of instructors, I began teaching almost immediately but not without attending the other classes first - just to get familiar with my new club's culture. Here's where I got a shock. A maximum of thirty seconds at the end of each session was allocated to stretching. No more! Within days the effect of this was becoming noticeable - mostly in my lower body and my hamstrings. Why so you ask? And why am I telling you this story? Well these muscles are some of the largest in the body and are often under tension - even when you're not working out. Therefore to keep them healthy, wherever you are and whatever you're doing, you have to stretch them and here's how.
Stretching Your Biggest Muscles
Let's start with the hamstrings. For basic recovery, lie flat on your back and slowly lengthen one leg by lifting it into the air, keeping the other flat on the ground. The elevated foot should be flexed to its maximum (push your heel away) and the knee should be completely straight. Holding the extended leg, anywhere other than the knee joint, gently pull it back towards the head - without lifting the buttocks off the floor. The head of course is also lifted. Note that this is an example of using other parts of the body to hold a stretch position.
How To Be More Flexible
If your aim is to gain flexibility, this stretch can be advanced by sitting upright with one leg lengthened - straight out in front, your foot flexed as before and the other foot placed gently on the interior of the thigh. From here, keeping the back completely straight, pivot at the hip and reach towards the toes - as far as possible. Some people are able to hold the foot and others struggle even to reach, so do whatever feels better for you. Just make sure you stretch until the leg trembles gently and wait for twenty seconds before increasing the pressure slightly, for a further ten seconds. Do this three times on each side, three times per week and the results will soon be noticeable! Just be careful not to lift the lower knee.
Glutes, Thighs and Calfs
The stretch just given flows nicely into a basic glute (buttock) stretch. From the previous position, with one ankle just above the other knee, bend the lower leg and lie back with the head on the floor. Hold the lower shin and push the top knee away. Note that you can go straight into this stretch from a lying position. Feel this one work your sides and the corresponding, top leg.
For the front of the thigh, stand upright or lie on your side, and then take one heel into your hand, keep the thighs and knees together, pull the back heel in and then gently push the corresponding hip forward. Finally, to stretch the calfs stand upright or kneel with the elbows towards the floor. Extend one leg behind, lift the heel and push away.
- Wishing you a bendy March, David
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