22 | SEPTEMBER 2019 Photography | IAN HARRISON
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ENMOUNSEY-WOODWH columnist and Third Space PT Alice Liveing reveals
how to stretch properly without bending over backwardsFLEXIBLE?
hether it’s to
bend down
and pick up
a cereal box
with your
mouth in that
drinking game, or in the gym
when you’ve failed to squat ass
to grass, flexibility – or lack of
it – can have a huge impact on
how you move. The problem is,
many people misunderstand
how they should be stretching
and therefore never see any
real improvement in their
flexibility. Generally, what most
people are trying to achieve is
an improvement in their range
of movement so they’re able
to perform exercises such as
squats and deadlifts, or nail
the basic poses in yoga or
Pilates, with more ease.
It’s the go-to phrase for
most trainers because it’sASK ALICEHIP FLEXOR STRETCH
Targets: Hip flexors
Do: Hold for 6-8 breaths on each side
(a) Assume a half kneeling position,
ensuring the back toes are tucked
and the front foot is flat on the floor.
(b) Inhale and, as you exhale, scoop
the pelvis under and push the hips
forward to instigate a deep stretch
in the hip flexor and quad.
PRONE SCORPION STRETCH
Targets: Abs, hip flexors,
anterior deltoids
Do: 6-8 reps on each side
(a) Lie face down with your arms
outstretched on either side.
(b) Raise your right leg and reach it
towards your left hand. Let the shoulder
on the side of the raised leg lift slightly
and look towards the working side.TIME TO FLEX
HOW CAN I BECOME MORE
SIDE-LYING WINDMILL
Targets: Shoulders, back
Do: 5-6 reps on each side
(a) Lie on your side with your bottom
leg straight, top knee bent, resting on
a foam roller. Arms straight in front.
(b) Draw a semi circle around your
head with your top hand, bringing
the arm up and across your body to
return to the starting position.ROLLING COSSACK
Targets: Abductors, hips
Do: 6-8 reps on each side
(a) Start on an all fours, then take
one leg out to the side with the sole
of the foot planted on the floor.
(b) Rock back and forth, on to the
heel as you rock back (externally
rotate), and on to the toes as you
rock forward (internally rotate).true for most things to do with
the body, but consistency is
key if you want to work on your
flexibility. I’d far rather you
commit yourself to 10 minutes
every day than 60 minutes once
in a blue moon, because this
will help you to feel a noticeable
difference. Reduced range of
movement occurs because
the body naturally limits
movements it deems to be risky,
pain-producing or ‘unknown’.
If gently and gradually accessed
over time, these ‘unknown’
ranges become more familiar
and eventually become your
new ‘known’ range.
Breathing is linked to
flexibility, too. Taking short
breaths, which we’re all
inclined to do when busy,
stressed or simply not mindful,
doesn’t encourage flexibility.
Instead, take deeper, fuller
breaths, which will stimulate
the parasympathetic nervous
system and facilitate a physical
release of the muscles and
connective tissue, allowing
for a deeper stretch.1234