Stretch like Dara Torres

 

Some of Dara's favorite Ki-Hara Resistance Stretches

If you like these, be sure to order the Resistance Stretching with Dara Torres DVD.

Warning: Not all exercises are suitable for everyone and this or any other exercise program may result in injury. Any user of this exercise program assumes the risk of injury resulting from performing the exercises and using the equipment suggested. To reduce risk of injury, in your case, CONSULT YOUR HEALTH PROFESSIONAL BEFORE BEGINNING THIS EXERCISE PROGRAM. The instructions and advice presented are in no way intended as a substitute for medical counseling. The creators, producers, participants, and distributors of this program disclaim any liabilities for loss in connection with the exercises and advice herein. The authors disclaim any responsibility from any adverse effects and consequences from the misapplication or injurious use of the information contained within these flashcards.

All rights reserved. No part of this document may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, or otherwise, without the prior written permission from the author.

2007 Innovative Body Solutions, Inc.

#5 Stomach – ST – Quads at the Wall

To Resistance Stretch:

This stretch will focus on your quads and hip flexors.

Start on your hands and knees with your feet facing the wall. Lift up one leg, point the foot to the ceiling, and drop the knee about 4 inches from the wall. The closer the knee is to the wall, the more difficult (intense of a stretch) it is; the farther from the wall, the easier it is.

Once you have placed your knee away from the wall, the toes and top of the foot should be resting against the wall – if this is painful for the top of your foot, place a rolled up towel or mat underneath the foot/ankle.

Once in this position, SLOWLY bring the other leg up into a lunge. Make sure that the lunged leg is in a comfortable position and the knee is over the ankle (not past the toes).

From here, kick the foot into the wall to contract (resist) the muscles on the front of the leg (quadriceps) – this is like doing a leg extension at the gym.

As you kick into the wall, use your other leg to push your body back to stretch the quads. As you go back, be sure to tuck the glutes under (the opposite of sticking your butt out) in order to increase the stretch.

Hint: As you go back to the wall, the knee that is down should feel like it is driving into your chest like a ‘high knee’ exercise.

**This exercise is best done aerobically.

#6 Spleen-Pancreas – SP – Bent Leg Medial Hamstring

To Strengthen:

This exercise will focus on your medial (back and inside) hamstring.

Lie on your back with both knees bent. Bend one knee up to the chest and then drop it out to the side so that the knee is in line with the same shoulder. Once in this position, cross the same arm as leg in front of the knee (down the middle of the body) and grab the heel. If you cannot reach your heel, then grab the calf or use a yoga strap. Use the other hand to either a) support your head or b) place it on the inside of the knee to keep the knee away from the body as we are focusing on the medial (inside) hamstring.

Start with the leg lengthened (foot up by the same shoulder). Kick the heel down to the glutes, contracting the medial hamstring. As you kick your heel to your butt, use your arm to pull up on the heel and slow the movement down. This is like a hamstring curl at the gym. Remember to regulate the force of the leg!

Hint: The knee that is bent into the chest should not move toward or away from the body. If the hip flexor starts to cramp, then you’re your thigh away from the body and keep it stable.

#6 Spleen-Pancreas – SP – Bent Leg Medial Hamstring

To Resistance Stretch:

This stretch will focus on your medial (back and inside) hamstring.

Lie on your back with both knees bent. Bend one knee up to the chest and then drop it out to the side so that the knee is in line with the same shoulder. Once in this position, cross the same arm as leg in front of the knee (down the middle of the body) and grab the heel. If you cannot reach your heel, then grab the calf or use a yoga strap. Use the other hand to either a) support your head or b) place it on the inside of the knee to keep the knee away from the body as we are focusing on the medial (inside) hamstring.

Kick the heel down to the glutes, contracting the medial hamstring. As you kick your heel to your butt, use your arm to pull up on the heel and lengthen the leg out toward the shoulder. Only lengthen the leg as far as it can resist and never ‘lock-out’ or hyperextend the knee.

Hint: The knee that is bent into the chest should not move toward or away from the body. If the hip flexor starts to cramp, then move your thigh away from the body and keep it stable.

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Resistance Stretching with Dara Torres

As featured in the
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Resistance Stretching with Dara Torres DVD :: By Innovative Body Solutions

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Chapter 3: Balancing Muscle Groups




 



ST - Quads at Wall - Stretch

Stomach Stretch

Stomach Stretch

Stomach Stretch

SP – Bent Leg Medial Hamstring - Strengthen

Spleen/Pancreas Strengthening

Spleen/Pancreas Strengthening

SP – Bent Leg Medial Hamstring - Stretch

Spleen/Pancreas Stretch

Spleen/Pancreas Stretch