Prayer Stretch
Stretches (Every Practice)
Buddy Stretch Front (static)
Stand with your back against a wall.
Both feet should be facing forwards.
Raise your leg for your partner (ensure they support the knee).
Your leg should be strait with knee locked.
Take a minute to breathe deeply and try to relax the muscles in your leg, buttock, and back.
After you feel relaxed ask partner to raise leg slowly.
When you feel your muscles pull tight you are nearly to the top of the stretch.
When you feel a very light ache you are at the top STOP go no higher.
Hold it here for ten deep breathes.
Breathe in through the nose and out through the mouth.
Partner lowers leg and bends knee.
If you feel any cramps or unwanted pain bending the knee will relieve it immedietly.
Repeat this instruction for the other leg.
Buddy Stretch Side (static)
Stand with your shoulder against the wall so that your body is at a right angle to the wall.
This time your feet should be parallel to the wall.
Raise your leg up as if to execute a side kick.
Touch your knee to the wall.
Move knee away from wall.
Extend leg backward with foot parallel to the floor.
Your partner holds your leg and supports the knee.
Take a minute to breathe deeply and try to relax the muscles in your leg, buttock, and back.
After you feel relaxed ask partner to raise leg slowly.
When you feel your muscles pull tight you are nearly to the top of the stretch.
When you feel a very light ache you are at the top STOP go no higher.
Hold it here for ten deep breathes.
Breathe in through the nose and out through the mouth.
Partner lowers leg and bends knee.
If you feel any cramps or unwanted pain bending the knee will relieve it immedietly.
Repeat this instruction for the other leg.
Dynamic Stretch Front
Stand with your body perpendicular to a wall
Rest your Hand on the wall.
Lift one foot off the ground
Keep your leg strait
Swing leg forwards and backwards
Go as high as you can without hurting yourself
Do this for ten breaths
Repeat on the other leg
Dynamic Stretch Side
Stand facing the wall.
Rest both hands on wall.
Lift one foot up.
Extend leg forward till your heel can swing right and left and miss your support leg.
Keep leg strait
Swing leg right and left
The arc in front of the support leg should be short
The arc out away from body should be as long as you can without hurting yourself
Do this for ten breaths
Repeat on the other leg
Calf Stretch
While still facing wall from last stretch
Keep both hands on wall
Move right foot back as far as you can while keeping sole flat on floor
Lean forwards to feel the stretch in the back leg.
Do the same on the other side.
Toe Touch
Just like it sounds bend over and touch your toes
Try to keep the knees locked
Experiment with breathing to see if you can go down further
If touching your toes is easy for you then put your palms on the back of your legs and touch your head to you knees.
Hold this at maximum painless stretch for ten breaths.
Stand with your back against a wall.
Both feet should be facing forwards.
Raise your leg for your partner (ensure they support the knee).
Your leg should be strait with knee locked.
Take a minute to breathe deeply and try to relax the muscles in your leg, buttock, and back.
After you feel relaxed ask partner to raise leg slowly.
When you feel your muscles pull tight you are nearly to the top of the stretch.
When you feel a very light ache you are at the top STOP go no higher.
Hold it here for ten deep breathes.
Breathe in through the nose and out through the mouth.
Partner lowers leg and bends knee.
If you feel any cramps or unwanted pain bending the knee will relieve it immedietly.
Repeat this instruction for the other leg.
Buddy Stretch Side (static)
Stand with your shoulder against the wall so that your body is at a right angle to the wall.
This time your feet should be parallel to the wall.
Raise your leg up as if to execute a side kick.
Touch your knee to the wall.
Move knee away from wall.
Extend leg backward with foot parallel to the floor.
Your partner holds your leg and supports the knee.
Take a minute to breathe deeply and try to relax the muscles in your leg, buttock, and back.
After you feel relaxed ask partner to raise leg slowly.
When you feel your muscles pull tight you are nearly to the top of the stretch.
When you feel a very light ache you are at the top STOP go no higher.
Hold it here for ten deep breathes.
Breathe in through the nose and out through the mouth.
Partner lowers leg and bends knee.
If you feel any cramps or unwanted pain bending the knee will relieve it immedietly.
Repeat this instruction for the other leg.
Dynamic Stretch Front
Stand with your body perpendicular to a wall
Rest your Hand on the wall.
Lift one foot off the ground
Keep your leg strait
Swing leg forwards and backwards
Go as high as you can without hurting yourself
Do this for ten breaths
Repeat on the other leg
Dynamic Stretch Side
Stand facing the wall.
Rest both hands on wall.
Lift one foot up.
Extend leg forward till your heel can swing right and left and miss your support leg.
Keep leg strait
Swing leg right and left
The arc in front of the support leg should be short
The arc out away from body should be as long as you can without hurting yourself
Do this for ten breaths
Repeat on the other leg
Calf Stretch
While still facing wall from last stretch
Keep both hands on wall
Move right foot back as far as you can while keeping sole flat on floor
Lean forwards to feel the stretch in the back leg.
Do the same on the other side.
Toe Touch
Just like it sounds bend over and touch your toes
Try to keep the knees locked
Experiment with breathing to see if you can go down further
If touching your toes is easy for you then put your palms on the back of your legs and touch your head to you knees.
Hold this at maximum painless stretch for ten breaths.