Don’t overlook the importance of this stretch. Yes, it requires more strength to properly execute it, but it’s all part of the deal in order to create and maintain total body health.
This transitional stretch has many components and, as such, may require several sessions in order to execute it fully. Until that time, it’s quite proper to perform in a modified way.
Maintaining balance during this stretch may present a challenge, at first. Be careful to make sure there aren’t any items that could hurt you in the rare event you lose your balance.
Breathing properly is always important – here, too. That means diaphragmatically breathing. When breathing in, do it slowly through the nose (to a 4 count) and exhale slowly through the mouth (to a 4 count). Continue this rhythmic breathing throughout this stretch, as you do during all stretches.
When “sitting” into the stretch you must exhale slowly through your mouth (to a 4 count). Push your butt out straight behind you. Keep your back rigid, even though you’re back is at an angle from your waist. (Holding your head up and looking forward will definitely help.) MOST IMPORTANT: DO NOT allow your butt to sink below the level of your knees. It’s perfectly okay to modify the height of the position of your butt – I repeat: DO NOT allow your butt to sink below the level of your knees!!! The pressure you invoke on your knees when you stand up from a position of your butt being below your knees can create serious damage. Be sure to check with your doctor before doing this stretch.
[NOTE: Make sure your feet are positioned so that your knees are directly over them and at a 90% angle (at a right angle to the floor). This is important in order to avoid injury to your knees, as it gives maximum support to those areas.]
From this position place your forearms against the inside of your thighs and press outward. This stretch will work the inner thighs from the groin to the knees.
Hold this position for 30 seconds. Relax by standing up and shaking your legs for 30 seconds. Repeat.
Together We Can…Defeat Diabetes®
Andy Mandell – Mr. Diabetes®