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article to read more about leg and lower body stretching for advanced
bodybuilder
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Achilles Tendon
Stretching
1) Stand about 4 feet from a wall, facing it.
2) While keeping your head, neck, shoulders,
back, hips and legs straight, lean toward the wall.
3) Keep heels flat on floor, feet shoulder-width
apart.
4) Exhale as you move your chest toward the
wall, making sure the heels stay flat and the body maintains a straight
line.
5) Hold for 20-60 seconds, then relax.
( Many bodybuilders still use support under
their heels while doing squats, primarily because of
tightness in the Achilles tendon. This stretching will help alleviate that
necessity. Placing support under the heels can cause the bodybuilder to
exceed knee-toe line during the squat and can result in damage to the
knee )
Adductors
Stretching
1) Lie flat on your back near a wall with your
legs up, resting against the wall.
2) Exhale and slowly spread your legs as wide as
they can comfortably go.
3) Have your partner kneel off to one side
facing you and grasp the inside of your thighs at about knee level.
4) Exhale as your partner gently pushes your
legs into a deeper stretch while you keep both legs straight.
5) Hold for 15-60 seconds, then relax.
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