Stretches to Correct the Violation of the Loss of Contact Portion of the Definition of Race Walking

Walkers with really tight hamstrings or lower back problems may wish to start by using the Easy on the Back Hamstring stretch as a low-stress stretch after warming up.

Body Position

Lie on the ground and stretch your one leg out.

Steps

1. Lift the opposite leg, holding it as straight as you can (Figure 6-24); The more flexible you are, the closer to your torso you should be able to pull your leg.
2. Take care not to pull your other leg up from the ground.
3. Ideally, the leg you are stretching should be perpendicular to the ground; however, always stretch within your own limits.
4. You can use a rope or towel to assist getting a better stretch.
5. Hold the stretch for 20-30 seconds and repeat 2-3 times with each leg.

 

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Do you remember being asked to bend over and touch your toes in gym class? Good idea, bad execution. Bending over like that might cause stress to the lower back. Avoid problems by using the Toe Touching Hamstring stretch.

Body Position

Instead of standing straight up, lean against a wall or pole.

Steps

1. Keeping your buttocks against the pole, place your feet approximately six inches to one foot away.
2. Continue leaning against the wall while you bend down. Raise your toes and try to touch them (Figures 6-25 through 6-27).
3. Focus on preventing your legs from bending.
4. Keeping your feet away from the wall reduces the stress on your back and avoids straining the sciatic nerve, one of the largest nerves in your body.
5. Hold the stretch for 20-30 seconds and repeat 2-3 times.

 

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Sometimes it’s not convenient to lean against a wall or sit on the ground when you need to stretch your hamstrings. The Improved Toe Touching Hamstring stretch is almost identical to the Toe Touching Hamstring stretch, although it does not require a wall.

Body Position

Stand straight up, but cross your feet.

Steps

1. Keeping your buttocks your feet to remove the stress from your lower back, bend down and try to touch your toes; Focus on preventing your legs from bending.
2. Reach as far as you can without causing pain (Figures 6-28 & 6-29).
3. Hold the stretch for 20-30 seconds.
4. Cross your feet in the opposite manner and repeat steps A-C.
5. Note this is shown with a wall, but it is entirely optional.

 

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Progressing through Yoga Style Hamstring stretch slowly stretches your neck, back, and hamstrings.

Body Position

Begin in the same stance as with the Toe Touching Hamstring stretch then lower just your head, tucking your chin toward your chest (Figure 6-31).

Steps

1. Slowly curl your upper body down and away from the wall (Figure 6-32).
2. Gradually allow your hands to drop to your sides; progress slowly lowering your hands toward your toes. Touch them if you can. Try to spend 20 to 30 seconds progressing to this point.
3. Finally, hang for another 10 to 20 seconds before reversing the process (Figure 6-35).
4. Reverse the stretch very gradually, concentrating on the sensation of your vertebrae stacking as you progress upwards.

 

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The Traditional Hamstring stretch is an effective seated stretch of the hamstrings and an excellent post-training cool down. By isolating the hamstring muscle specifically, you minimize loss of contact issues.

Body Position

Sit down, placing one leg in front of you.

Steps

1. Bend your other leg with the sole of your foot facing toward your straight leg and the knee pointed out.
2. Keeping your back straight, lean forward from the hips, reaching towards your toes (Figure 5-72).
3. Ideally, you should reach past your toes, but remember not to overstretch or bounce while trying to touch them; just stay within your comfort zone.
4. Hold the stretch for 20-30 seconds and repeat 2-3 times with each leg.

 

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Sometimes getting down on the ground to stretch your hamstring isn’t very convenient. Instead, try stretching your hamstrings standing up using the Leg Up Hamstring stretch. See chapter 5, page 65.

Body Position

Place your foot on a bench, table, or anything at a comfortable height, while standing far enough back to straighten your leg comfortably.

Steps

1. With a straight back, lean forward, taking care not to bend your knee.
2. Reach for the toes on your raised foot and hold once you begin to feel the stretch; You may also choose to hold behind your leg (Figure 5-73).
3. Hold the stretch for 20-30 seconds and repeat 2-3 times with each leg.

 

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Next Lesson: TBD