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    Basic Floor Stretching Excersises

    Uploaded by

    Dave
    The document provides instructions for 8 basic floor stretching exercises. The exercises include leaning over each leg, side stretches, leaning forward over bent legs, butterfly stretches, crossed leg stretches, and runner's stretches that can progress to splits.

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    © All Rights Reserved
    Download as DOC, PDF, TXT or read online from Scribd

    Basic Floor Stretching Excersises

    Uploaded by

    Dave
    6 views1 page
    The document provides instructions for 8 basic floor stretching exercises. The exercises include leaning over each leg, side stretches, leaning forward over bent legs, butterfly stretches, crossed leg stretches, and runner's stretches that can progress to splits.

    Copyright

    © © All Rights Reserved

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    DOC, PDF, TXT or read online from Scribd

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    The document provides instructions for 8 basic floor stretching exercises. The exercises include leaning over each leg, side stretches, leaning forward over bent legs, butterfly stretches, crossed leg stretches, and runner's stretches that can progress to splits.

    Copyright:

    © All Rights Reserved
    Download as DOC, PDF, TXT or read online from Scribd
    Download as doc, pdf, or txt
    6 views1 page

    Basic Floor Stretching Excersises

    Uploaded by

    Dave
    The document provides instructions for 8 basic floor stretching exercises. The exercises include leaning over each leg, side stretches, leaning forward over bent legs, butterfly stretches, crossed leg stretches, and runner's stretches that can progress to splits.

    Copyright:

    © All Rights Reserved
    Download as DOC, PDF, TXT or read online from Scribd
    Download as doc, pdf, or txt
    of 1

    Basic Floor Stretching Excersises

    To begin, sit on the floor with legs straight in front. Then open the legs as wide as is
    comfortable. Hold each of the positions described below steadily (no bouncing) for 10
    counts.

    1. Lean over the right leg, keeping the back straight, chest facing towards the floor.
    Hold onto the right foot if possible.

    Repeat, leaning over the left leg.

    2. Next, do a side stretch: Lean to the side over the right leg, so your right side is
    facing the floor. The left arm should reach over the head toward the right foot.
    The right arm can lay against the floor, pointing to the left.

    Repeat over the left leg.

    3. Lean forward, keeping the back straight. You may reach the arms forward or
    reach them sideways to hold onto the feet if possible.
    4. Bring the legs together in front. Lean forward over the legs, keeping the back
    straight. Pull the balls of the feet back, if possible.
    5. Pull the legs in for a butterfly stretch. The feet are in the center, bottoms together,
    and the knees to the sides. Hold the feet together with the hands and push down
    on the knees with the elbows. Lean forward, keeping the back straight.
    6. Next, leave the left leg laying on the floor as in the butterfly stretch, and cross the
    right leg over it so that the right foot is on the floor and the right knee is pointing
    up. Turn the torso to the right and stretch by pulling the right leg close to your
    body.

    Repeat on the opposite side.

    7. Next do a runners stretch, with the left leg bent behind and the right leg straight in
    front. Lean over the front leg with the back straight.

    Repeat with the left leg in front.

    8. For more advanced students: from the runner's stretch, slide into the splits by
    straightening the back leg. Do for both sides.

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