Stretching: Discussion and Case Study - Page 2

Jason Erickson · 10-15-2005, 02:20 PM

Marc -

Try these things and post your results:

1. Stand with your feet close together (within 6 inches) and squat down so your heels are up and you are balanced on the balls of your feet. Use a chair or other balance aid if necessary. Can you sit on your heels? What do you feel in your feet, ankles, knees and hips?

2. Stand with your feet at shoulder width or slightly wider, then squat down as low as you can. How low can you get while keeping your torso upright and feet flat on ground? What do your feel in your feet, ankles, knees and hips?

3. Kneel on all fours with the tops of your feet flat on the ground. Keeping your head low, slowly shift your weight back towards your heels. How close can you get to having butt-on-heels? What do you feel internally?

This last one is an alternate way to enter the yoga "Child's Pose" - a simple posture that you may wish to incorporate into your practice sessions. Here's an article that you may find useful if you choose to do so:
http://www.yogajournal.com/newtoyoga/1452_1.cfm

Questions:
In what ways is your right hip less flexible than your left? What positions do you most notice the difference in and where do you feel the difference internally?

How long ago was your left knee surgery? How long were you on crutches/cane and in recovery?

Have you had any issues with your left shoulder?

Marc Johnson · 10-16-2005, 06:32 AM

When I do both 1 and 2 I feel compression in my calfs (I assume because they are bearing most weight from my hams touching them) as well as tention in my knees. I dont feel a huge stretch in my quads. fyi both were done with shoes on. I seem to to have about 4 to six inches between butt and heels

When doing 3 I can get my butt about three to five inches from my heel. In this pose it is hard for me to flatten out my ankles I guess I have some work to do there to.

The knee surgury was about 12 years ago. I was on crutches for a short time. I can sit cross-legged much easier with my left leg than my right. The tention seems to come in at my hip. When I try to pull my right foot up on to my keft knee while sitting I really feel it there. I hurt my left shoulder benching about six years ago but have had no reoccuring problems with it.

again thanks for your help

Jason Erickson · 10-17-2005, 08:46 PM

Hmmm... interesting combinations of symptoms, Marc. Sounds like you have several points of tension imbalance contributing to the limitations you describe.

Try one more thing:

From standing, bend your post leg and put the other knee on the floor with foot extended behind you. Note how that leg and foot feel before you try sitting back.

Try to sit back on that heel. Tuck the foot in towards your centerline and see if that allows you to sit more comfortably on it or get closer to sitting on it. Now slide that knee out to the side and note any differences.

Now try the same thing on the other side. Please post your results.

Marc Johnson · 10-18-2005, 11:59 PM

I seem to be able to get a little closer to my heel on both legs this way. The different variations didnt seem to make much of an additional difference.

Jason Erickson · 10-26-2005, 01:05 AM

Marc -

Sorry about the delay in responding. For now continue with Child's Pose, particularly after you are warmed up and prior to rolling, or at the end of a training session during your cooldown.

I have a couple other things in mind too, but am testing them further before making recommendations.

Keith Wittenstein · 10-26-2005, 08:04 AM

Here is another thing you might try. Throw out your chairs and couches and sit on the floor. If you spend time just sitting on the floor it will help you open up a lot. It will be uncomfortable at first. Get some pillows...don't kill yourself. Combining that with the stretching and the jiu jitsu should help.

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10-15-2005, 02:20 PM	#11
Jason Erickson Member Profile: Join Date: Aug 2005 Location: Minneapolis MN Posts: 198	Marc - Try these things and post your results: 1. Stand with your feet close together (within 6 inches) and squat down so your heels are up and you are balanced on the balls of your feet. Use a chair or other balance aid if necessary. Can you sit on your heels? What do you feel in your feet, ankles, knees and hips? 2. Stand with your feet at shoulder width or slightly wider, then squat down as low as you can. How low can you get while keeping your torso upright and feet flat on ground? What do your feel in your feet, ankles, knees and hips? 3. Kneel on all fours with the tops of your feet flat on the ground. Keeping your head low, slowly shift your weight back towards your heels. How close can you get to having butt-on-heels? What do you feel internally? This last one is an alternate way to enter the yoga "Child's Pose" - a simple posture that you may wish to incorporate into your practice sessions. Here's an article that you may find useful if you choose to do so: http://www.yogajournal.com/newtoyoga/1452_1.cfm Questions: In what ways is your right hip less flexible than your left? What positions do you most notice the difference in and where do you feel the difference internally? How long ago was your left knee surgery? How long were you on crutches/cane and in recovery? Have you had any issues with your left shoulder?

10-16-2005, 06:32 AM	#12
Marc Johnson Member Profile: Join Date: Sep 2005 Location: Minneapolis Minnesota Posts: 56	When I do both 1 and 2 I feel compression in my calfs (I assume because they are bearing most weight from my hams touching them) as well as tention in my knees. I dont feel a huge stretch in my quads. fyi both were done with shoes on. I seem to to have about 4 to six inches between butt and heels When doing 3 I can get my butt about three to five inches from my heel. In this pose it is hard for me to flatten out my ankles I guess I have some work to do there to. The knee surgury was about 12 years ago. I was on crutches for a short time. I can sit cross-legged much easier with my left leg than my right. The tention seems to come in at my hip. When I try to pull my right foot up on to my keft knee while sitting I really feel it there. I hurt my left shoulder benching about six years ago but have had no reoccuring problems with it. again thanks for your help

10-17-2005, 08:46 PM	#13
Jason Erickson Member Profile: Join Date: Aug 2005 Location: Minneapolis MN Posts: 198	Hmmm... interesting combinations of symptoms, Marc. Sounds like you have several points of tension imbalance contributing to the limitations you describe. Try one more thing: From standing, bend your post leg and put the other knee on the floor with foot extended behind you. Note how that leg and foot feel before you try sitting back. Try to sit back on that heel. Tuck the foot in towards your centerline and see if that allows you to sit more comfortably on it or get closer to sitting on it. Now slide that knee out to the side and note any differences. Now try the same thing on the other side. Please post your results.

10-18-2005, 11:59 PM	#14
Marc Johnson Member Profile: Join Date: Sep 2005 Location: Minneapolis Minnesota Posts: 56	I seem to be able to get a little closer to my heel on both legs this way. The different variations didnt seem to make much of an additional difference.

10-26-2005, 01:05 AM	#15
Jason Erickson Member Profile: Join Date: Aug 2005 Location: Minneapolis MN Posts: 198	Marc - Sorry about the delay in responding. For now continue with Child's Pose, particularly after you are warmed up and prior to rolling, or at the end of a training session during your cooldown. I have a couple other things in mind too, but am testing them further before making recommendations.

10-26-2005, 08:04 AM	#16
Keith Wittenstein Affiliate Profile: Join Date: Jun 2004 Location: New York New York Posts: 941	Here is another thing you might try. Throw out your chairs and couches and sit on the floor. If you spend time just sitting on the floor it will help you open up a lot. It will be uncomfortable at first. Get some pillows...don't kill yourself. Combining that with the stretching and the jiu jitsu should help.