Lesson 3
Leg muscles
Biceps femoris muscle - Big biceps muscle. Located under the buttocks and above the knee. For many people is short, because of their lifestyle and luck of movement. One of the main muscles we need to work on to improve our flexibility.
Tendon of biceps femoris & other ligaments - the popliteal and near knee ligaments, which are responsible for the stability of the knee, but also limit our movement when it comes to flexibility.
Quadriceps - The quadriceps femoris. Among others, its function includes fixing the knee during extreme exercises - such as various types of splits. Therefore, we need to learn how to “turn it on” during the exercise.
Gluteus maximus muscle - Gluteus maximus muscle. The largest muscle in the body. Participates in many exercises. Proper activation of it contributes to faster progress in working on the splits and flexibility of the back.
Gluteus medius muscle - The middle gluteus. It is situated just near the gluteus maximus and is its assistant (synergist). It also helps in moving the legs to the side.
Piriformis - Piriformis is a small but strong muscle that is located under the gluteus maximus.
It is important to remember that a flexible body is also a strong body and the ability to control the movement!
There is a downside to strong gluteal muscles. If they are overloaded, this can lead to tension in the lower back and improper load distribution. Therefore, it is important to stretch these muscles regularly.
Gastrocnemius muscle - The calf muscle.
Plantaris tendon - Plantar Tendon
Achilles tendon.
They are also directly involved in the work on your split. Strongly contracted while running, as well as while wearing heels. It is important to stretch these muscles regularly.
Practical part
Exercise 1
This exercise aims to work the muscles and ligaments around the knee.
1. We sit on the floor, leaning back on a pole or on a wall. It is important to stretch the top of your head up and keep your back straight for the entire exercise.Hug one leg and straight it to the end, and then bend it to 90 degrees, as it were with resistance. Repeat 8 times on each leg.
2. Next, bring the knee closer to the abdomen, straightening the leg to the end without moving the knee away and keeping the backstreight. Bend up to 90 degrees as if resisting and straighten to the end without moving the knee away from your body. This is a more difficult step since the leg should stay tight to the stomach. If you find it difficult to do an exercise at this level, you can repeat the first difficulty level again. 8 reps per leg.
Exercise 2
Stretch the popliteus muscle and tendons.
Sitting position on the floor. The legs are straight.
We need to activate the quadriceps femoris muscle in order to fix the knee. With one hand, we press over the knee so that it stays straight , and with the other, we pull the leg up.
Exercise 3
Exercise warrior. For knee stability + side stretch.
Exercise in a standing position. Legs are open wide. One foot is forward, the other to the side.
The knee of the second leg is bent at a right angle. The knee of the straight leg is well fixed due to the inclusion of the quadriceps.
• Hands open to the sides. From this starting position, we pull our hands to one side and then to the other. Then we tilt towards the straight leg and lengthen the opposite side, while carefully monitoring breathing.
• Then we transfer the weight to the bent leg for the deeper stretch. We continue the movements of the hands in a large circle until we return to the starting position. Repeat 3 times on each side.
During this exercise, it is important to maintain a right angle in the knee of the bent leg, and activate the quadriceps of the straight leg. You can pull your hips lower to feel more stretch during the exercise.
Exercise 4
• We start in a sitting position. Take both hands up, grasp the fingers of the hands together, turn the palms to the ceiling and pull forward the long way toward the legs. Repeat 3 times and finally remain stretched.
• Stay in this position. Continue with deep breaths. In each exhale try to extend your back and get closer with your stomach to your legs.
• After that, make circles with your body in the opposite direction. Also repeat 3-4 times.
- Releasing. Put your hands behind your back, leaving legs straight, lifting the pelvis moving side to side.
Exercise 5
Similar to the previous exercise, only one leg is bent and the other is straightened. Important points. The foot of the bent leg is opposite the knee of the straight leg.
1. Helping yourself with your hands, try to press both knees to the floor. Stay in this position for 8-12 seconds.
2. Wave back and forth, as in the previous exercise.
3. Grasp the straight leg with your hands or strap. Pull towards the body several times. Then hold the position as high as possible for a few seconds
4. Resistance to stretching (good warming up is required). Raise your leg to the maximum, and then start to stretch your leg. 8 seconds of resistance, 8 seconds of relaxation. Repeat 3 times with rest between each set.
Exercise 6
From a sitting position with straight legs, we move our hands forward and take one leg (you can use the strap for help). Lying on your back, pull your leg to yourself and bring it back. Repeat 8 times, then spread your arms to the sides, pull your elbows to the floor. After that, we begin the exercise with resistance. Resistance 8 seconds, stretching 8 seconds. Repeat 3-4 repetitions per foot with rest between each set.
