byrdgrrl started this discussion ·
Okay, I think I asked this question already, but I'm kind of an idiot and lost the thread. 😳 Anyway, I'm still having trouble with splits and leg extensions. My hips are really flexible, but when I try to straighten my leg, I feel a pull right above the top of my knee. Any ideas on how to work on that part of my leg?
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Just too clarify...you are talking about the BACK of your thigh, not the front correct? I know your knee has a front and a back side but when you say above your knee to ME that sounds like the front of your thigh which is the quad. So for the hamstring there are several stretches and various splits routines. The most common is the lunge. I like the series of stretches explained here: http://www.yogatic.com/yoga-video/yoga-poses-how-to-get-into-the-splits/ I've been using this routine with really great results. Felix also wrote a great explanation on stretching here: http://www.felixpoledancing.com.au/news/tag/articles/ Actually many of her stretches are the same as the yoga link above. An important point to keep in mind is that you can't just stretch one muscle or not even one section of the body. You must stretch the ENTIRE body in order to improve flexibility of any one part. You must stretch the shoulders, back, arms, etc, to improve flexibility for the splits. Also, stretching the opposing muscles is important as well. If your hamstrings are tight, you need to stretch your quads as well. Basically you need to stretch every muscle around the hip and knee joints in all directions. My favortie quad stretch is kneeling with the back knee supported on a chair or bench (make certain to place a pad under your knee) while in the "lunge" position. This vid only shows how to get into the position and to pad below the knee to protect it. http://www.youtube.com/watch?v=g89Qj4N_jfE But I was shown to do this with another bench or chair in front of you for support and slide slowly forward like this: http://www.youtube.com/watch?v=t1IaPYAuq3c When using two supports you don't have to hold your back foot up and you can place both hands on the bench/chair in front of you so that your pelvis remains square with the front. I LOVE doing this stretch! It's a treat for me at the end of my stretch routine because it feels SO good.
byrdgrrl ·
I mean the back of my knee. Should have been more specific. I have been stretching my quads too, as well as the rest of me. I've been doing yoga mostly regularly, but this one spot seems particularly troublesome. Thanks for your help! 😀
Then the first link with the yoga stretches and Felix's stretches should help you.
byrdgrrl ·
Awesome. Thank you!
