As more people turn to physical exercise to combat obesity or stress, we become more aware of the need to have a coach or trainer to ‘show us the way’ in the beginning.
The Modified Hurdler’s Stretch is commonly used by students of martial arts to loosen up their groin, hamstrings, and quadriceps. It is also used by martial artists who have knee problems, and they prefer the Modified Hurdler’s Stretch over the Traditional Hurdler’s Stretch.
The Traditional Hurdler’s Stretch
When executing any kind of a stretch, you should be accompanied by an expert and trained instructor to avoid injuries and ensure that the proper techniques are utilized.
The Hurdler’s Stretch is done by sitting on the floor with your one leg out in front of you while your other knee is bent with your foot on the outside near your glutes. Other people even take this stretch beyond and try to lie back in this position.
Here are some Modified Hurdler’s Stretches that should help you loosen up your quadriceps, hamstring, and groin:
Seated Modified Hurdler’s Stretch
This kind of Modified Hurdler’s Stretch will stretch your hips, hamstrings, and inner thighs muscle. All you will do is just sit tall with your back straight, extend your legs like a ‘v’ in front of you, down your shoulders, and engage your abs.
Position your foot’s sole next to your inner right thigh and bend while your left knee is bent. Switch your upper body to face your right leg.
After positioning your body and your leg, bend forward from the waist while your hands reach your toes. Just think of reaching your jaw in the direction of your toes in front of you.
Do this on hold for up to 10 to 30 seconds while breathing deeply, then repeat on the opposite side.
To increase the intensity of this kind of a stretch, follow these additional instructions. To the point of moderate distress, stretch your body, and not to the point of pain.
Do not bounce; just maintain your shoulders loosened with your back straight and your chest lifted. Bend your right knee a little to ease the intensity of the stretch.
Advanced Seated Hurdler’s Stretch
This kind of Modified Hurdler’s Stretch will stretch your hips, hamstrings, inner thighs muscle, and your back.
For positioning of the body, just follow the Seated Hurdler Stretch.
Sit tall with your back straight, extend your legs like a ‘v’ in front of you, down your shoulders, and engage your abs.
Position the sole of your foot next to your inner right thigh and bend while your left knee is bent. Switch your upper body to face your right leg.
After placing your body, proceed with the stretching process. While bending forward from your waist, try to reach your hands to your toes.
Let your body fall over your leg in front of you. Maintain holding this for up to 10 to 30 seconds while breathing deeply, then repeat on the opposite side.
For the different intensity of the stretch, follow the following instructions. Before trying this more in-depth and intense stretch, make sure that you have mastered the Seated Modified Hurdler Stretch already.
To the point of moderate distress, stretch your body, but not to the point of pain. Do not bounce; maintain your shoulders in a relaxed manner.
Upper Leg Modified Hurdler’s Stretch
For your starting position: Extend your leg in front of you while you are seated on the floor. Without bending your knees or lifting your feet, point your toes towards the ceiling.
After that, lightly fold your left leg by twisting and placing the sole of your foot gradually alongside the inside of your thigh. Be seated upright and keep your head in line with your back while placing your both hands over the top of your thighs.
Right after positioning your body, quickly start with the routine.
To alleviate your spine, strengthen your abdominal muscles and gradually exhale and gently bend forward from your hips, sliding your hands down your legs towards your ankles.
Try to maintain a flat back position and avoid rounding your back to the ceiling. With your knees extended and toes pointed upwards towards the ceiling, maintain your head extending from your spine.
With some stretching in your lower and middle back, this would cause some stretching through your hamstrings and calf muscles.
Reach forward to a point of tension in your stretch, while bending continuously. Don’t push or bounce to the point of pain as it can do you harm.
Hold this position for up to 15 to 30 seconds.
Relax by returning to your starting position and repeat 2 – 4 times. To hold this position, you may want to grasp your ankles which will make it easier. Repeat the whole routine with your opposite leg.
This kind of stretch can be more effective by doing it slowly, with controlled movements. Do one set of 5 – 10 repetitions while holding your stretch position for about 1 – 2 seconds.
To have maximum benefit of the stretch and reduce the possibility of having an injury, avoid bouncing.
It is necessary for your safety to stretch only to the point of tension. Don’t make it to the point of pain. Also control the movement at other parts of your body.
Ensure that you avoid any excessive rounding of your lower back through the whole duration of the stretch routine.
Stretching is a vital component of a well-rounded exercise program. If you are engaging in such a program, keep in mind that the most efficient stretch should be low risk. It would be best if you saw your fitness instructor or an expert on this field first before expanding your repertoire of stretches.
These are all for the Modified Hurdler’s Stretch that is essential for you to know. We hope that this article will guide you through your stretching routines for your exercise program.
Earlier in this article we mentioned the importance of being accompanied by an expert and trained martial arts instructor when performing any kind of these types of stretches. This is vital. It helps you to avoid injuries and ensure that the proper techniques are utilized.
We believe most martial arts instructors are self-employed. Therefore, you should be able to find an instructor who’s prepared to assist – maybe in the evenings or weekends.
There are many benefits to be gained from this. They usually develop individual training programs and demonstrate warm up routines and other techniques of safely working out.
To have an instructor teach you safe training habits is crucial to your health and safety.
All of us exercise to help our bodies – not harm them. Therefore, if you are hurting yourself when you exercise, you aren’t doing it right.
At the risk of repeating ourselves, we’ve already suggested to you, it would be beneficial to hire the serves of a martial arts personal trainer for a few sessions – it will make all the difference and keep you safe from injury. Then the Modified Hurdler’s Stretch will quickly seem easy.