Anytime. Yrkoon's suggestion is also a good one - I don't think the stretch performed by that movement (bringing your foot towards your chest) wasn't include in the list. You should give it a try.Quote:
Originally Posted by OldDog53
That list is mostly what I had to go through to regain flexibility - I had a severe problem with my hamstrings and lower back about 2 years ago. I couldn't touch my shins with my hands, that's how bad it was. My sister (she is a PT) put me on that routine, plus my g/f at the time was a yoga practitioner who also helped me correct my problems.
I still have a bit of a problem with my right leg. When I do squats, my right leg tends to shift out (or my left shoulder drops). It takes a lot of concentration to avoid either.
Another exercise I completely forgot to mention is Balasana (Child's Pose) - I think it's called "the turtle pose" in other forms of yoga, but it's the same. It can be done right after the first pose I suggested. I do this every morning. The goal is to keep:
1. your glutes touching the back of your ankles
2. your forehead on the floor
3. both of your elbows touching floor if possible.
This will stretch your glutes, neck and will open up your entire back.
Hmmm, in that case, I will strongly suggest NOT to use a leg extension machine at all unless you use a very light weight and high volume (reps).Quote:
Originally Posted by OldDog53
Alternatives to leg extensions to strenghten the vastus medialis involve duck walks and lunges. However, in your case, use light weight and high volume. Treat it as if you are recovering from an accident (which you are for all practical purposes.)
Other people here have had similar sparring accidents, so they may be better able to explain their recovery process.
For you, IMO, it will better to do lots of reps of squats (bodyweight, not barbell)... LOTS. Massage your knees and apply heat pads as well.
As for stretching the quads, just be careful. Just do astandard, plain-vanella sitting possition or a standing quad stretch - use towel stretches if your quads are too inflexible or if your knees are giving you problems.
What I do (stretching my left quads as an example) is that I bring my left instep onto something, like a couch, then flex my right leg until the left knee knee points directly downwards. Then, I begin to bend my back backwards. That's the quad stretch from hell.
The position of your knee seems like standard hip inflexibility stuff. The stretches I mentioned should help.
There is another hip/femur rotation exercise that I know of. You may want to try it at the end of your stretching routine... BUT USE CAUTION AND COMMON SENSE. This exercise should never, ever, ever involve any deep pain in the knee. If that occurs stop.
1. Lay on the floor, flat on your back, legs together, heels of the feet touching
2. While keeping the heels together, rotate both feet outward as if you were trying to touch the floor with your pinky toes. Go as far as you safely can.
3. While still flat on the floor, flex your left foot and plant it next to your right knee.
4. From there, move your left foot to the left. Imagine your right quadriceps point 12'oclock while your left quads point 10'oclock.
5. Without putting any pressure on your left knee, begin to twist your quads inwards bringing your left knee as close as possible to the floor. Stop if you experience any acute distorsion. (repeat with your right leg.)
NOTE: this movement is not done by moving your knee down, but by twisting your quads - imagine you are rotating your femur. Never apply pressure on your knee. You won't get this overnight. It will take diligent work. This exercise can make a lot of corrections in your hips.
There is another advanced pose, Garudasana (Eagle Pose). Forget the arm twisting in the pose for a second. When you are fully warmed up, get in front of a wall, and by putting both hands in the wall, try twisting your legs as in the pose. You can gently help your legs into position by first bending your knees and then using your hands to bring the leg into position... again... GENTLY :biblethum