The Intangibles - Warming Down

This is the 4th in a series of weekly training tips designed to improve overall success, stamina, and flexibility.

Time for a pop quiz.  What time during your training session is the most critical to increasing flexibility?

a) kicking targets

b) kicking back after I'm done

c) stretching after class time

d) none of the above - I'll never be Gumby

Class is over, there are 2 instructors and 22 students.  We do some quick jumping jacks to warm down a bit, some push-ups, and then it's meditation time.  You notice that it's easier to sink into the lotus position now than it was before class, and just as you're getting comfortable it's time to stand up and finish.  Instead of rushing off the mat to get your shoes and hit the door, take a couple of minutes to reverse portions of the warm-up.

First, focus on those temperamental hamstrings.  With your feet together and knees straight, slowly bend at the waist and try to put your fingers under your toes.  Relax and then use your fingers to gently pull your upper body lower, working to get your palms flat on the floor.  Once there, stay in this position for about a minute, and then slowly bend your knees and stand upright.

Next, the side splits to loosen the hips.  Concentrate on the width of your feet, not bending over and reaching.  Your goal is to get your legs to 180° (a straight line from one foot to the other), so instead of trying to touch your toes, put one hand behind your back on the floor and the other in front.  Push your body forward with the backside hand to help move your legs more in line with each other.  Keep working this stretch for 1-2 minutes and then slowly bring your legs in to the butterfly stretch position.  Keeping your head up and back straight, lean forward while using your elbows to lightly push down on your legs to further stretch the hip joints.  Release after a minute or so.

Stick with this extension of your routine for a few weeks and look for improvements.  And don't forget to ask your instructors for help in stretching; that's what we're here for!

Next up -optimizing your stamina