Start by positioning yourself as in figure A. Note that the upper body is straight and not flexed forward and that the left hand is supporting for balance. The stretch is intensified by gently moving the pelvis forward (like a pelvis thrust) or slightly bend the other knee (figure B, right knee). When bending the right knee, image that the left knee has a rope pulling it in a downward and slightly backward fashion. This will help move the pelvis forward improving the stretch to the front of the thigh.
Another way of increasing the stretch without having to move the pelvis forward is to get the foot on a much higher level. There are no photos to demonstrate this, but there is a nice youtube video (or see below) I made showing how to do it. As you can see in the video, the steeper angle will make you bend forward a bit. This is OK! It will be more effective for stretching the quadricep without over contracting the abdominal muscles.
From a personal standpoint, when I do this stretch, I actually prefer the higher angle.
As a reminder, CTM stretch should not be painful. If it does, you're going to hard and very likely will cause an injury! You simply want to feel the fading or "melting" away of the painless stretch.
Questions? Call 266-2440 or Click here to schedule online.
Start by positioning yourself as in figure A. Note that the upper body is straight and not flexed forward and that the left hand is supporting for balance.
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