Posted by Laura on June 24, 1999 at 20:00:06:
In Reply to: stretching posted by john coffey on June 12, 1999 at 15:39:48:
: I have been doing karate for about a year and a half but cant seem to be able to find any good stretching exercises for my legs. any help would be appreciated john coffey England
Ah! My area of expertise. I am a hurdler and in Karate, so know all about stretches. There are a lot for the legs. Don't you warm up with them in your dojo? Here are a few we do either/both in Karate and track.
1: Standing, cross your legs at the ankle. Now bend your hand down to touch the side of your foot and hold it.
2: Spread your legs on the floor from left to right (meaning NOT one in front, one in back, but one out to the left and one out to the right) Touch your left ankle with both hands and hold it. WALK YOUR HANDS over to the center and cross your arms across the chest. DO NOT lift your upper body. Keep it hanging. Reach for the floor with your elbows. Hold it. WALK YOUR HANDS to the right ankle and hold it. Whenever you "hold it" you should hold it for a slow count to ten. Spread your legs a little farther and repeat. Spread legs as far as they'll go and repeat. Don't forget to breathe.
3: sit on the floor with your left leg folded with the foot facing away from you body and the right leg stretched out in front of you. Grab the pant of you gi or your foot and pull your CHEST to your leg, NOT your head to your leg. Hold it. Stretch both arms out straight in front of you, hold it. Put your hand behind you and twist around your left leg. Hold it.
Repeat with other leg.
4: This is the hardest. It's called the frog.Lay flat on you stomache with the bottoms of your feet touching. Your feet should be on the floor, as well as your knees spread apart and your hips on the floor. If you can't manage that, keep your feet on the floor and adjust your hips accordingly. You should be on your elbows by the way with your hands clasped together.
So there you are. Don't forget to breathe.