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| The Road to 100 Fit Tip #30, 2008 —
Work Your Way Up to the Bow Pose
It is very important to remember to stretch both the back of the legs (the hamstrings) and the front of the legs (the quadriceps, or quads). Stretching the quads helps to improve posture and alleviate back pain. "For maximum benefit you should stretch your quads at least three non-consecutive days a week."
The most common quad stretch is to stand on one leg, bend the other leg behind you, grab the foot of that leg with the hand on the same side of the body and pull the foot towards your butt. However, unless you are very flexible, the tendency with this stretch is to either bend forward or lean to one side. Either way you are putting your back in a compromising position and not really stretching your quads effectively.
It is best to stretch your quads lying flat on your belly, ideally on a massage table or bed or on a mat on the floor. If possible stretch with a partner. Have your partner stand directly behind you and grab both of your feet by the ankles and pull lightly for 10 second to give you the effect of mild traction. Then have your partner move to one side and bend your legs and pull both feet towards your butt. Your partner should press down on the small of your back with one hand to prevent your hips from rising up while lifting both feet together with the other hand and forearm. He/she should hold you in this position for 30 seconds and then lower your legs back down. He/she should perform the 10 second traction and the 30 second stretch a total of three times.
It is important for your partner to not jerk on your feet while performing either movement. He/she should maintain light, steady tension during the traction and should apply equal, constant pressure during the stretch. While he/she should try to increase your range of motion with each stretch, at no time should you experience discomfort.
If you do not have a partner, you can perform the stretching exercise using a stretching strap that can easily be found on-line. I recommend the Stretch-Out Straptm, which can be ordered on-line or from OPTP at 1-800-367-7393. When using a stretching strap you will obviously not be able to perform the traction. Hook one end of the strap on your foot and hold the other end in your hand. Lay flat on your stomach with the strap behind you. Bend your leg towards your butt and pull the strap over your shoulder so your foot is pulled closer to your butt. Raise your knee slightly off the ground to increase the stretch. Make sure to use the opposite hand when pulling on the strap. This will prevent you from pulling your leg out to the side, which stretches your hip more than your quad. Hold the stretch 30 seconds. Repeat three times for each leg. Check out the video that accompanies this fit tip for proper form.
Once you have improved your flexibility enough you can perform the stretch without the strap. You can simply lie on your stomach, reach back with each hand, grab both ankles, one with each hand, and pull your feet towards your butt. This is a Yoga pose called The Bow Pose. Again, you would perform three Bow Poses for 30 seconds each. If you can do this, you are pretty daggone flexible!!
(To see a video representation of this concept,
CLICK HERE. The video is easy to open, requires no download and will not affect the performance of your computer in any way.
Answer to last week's fitness quiz:
What is the most important value to consider when analyzing your cholesterol in determining your risk of heart disease?
Your LDL(bad cholesterol)/HDL(good cholesterol) ratio. The ratio should be between 0.0 and 3.6.
Answer to last week's Question of the Week:
What is the secret to life?
PM: As Sheryl Crow said, "It's not having what you want, it's wanting what you have."
KJ: It's remembering that there is no reality, only perception. Change your perception to a positive one and you've changed your reality.
LB: John Lennon said it best. "All you need is LOVE."
This week's fitness quiz:
What are triglycerides?
This week's philosophical Question: Again, what is the secret of life?
(Selected answers will be published. All answers will be posted on the Uncle Vic Message Board. Please answer in two sentences or less. Please include your first name or if you wish to remain anonymous, your initials)
Corny Joke of the Week:
How does a witch doctor ask a girl to dance?
"Voodoo like to dance with me?"
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