IntroductionWatch the videos in this section to learn the basics about this pose. The videos are narrated and provide a detailed explanation of how to perform it correctly. Don’t be discouraged if you cannot assume the perfect posture when you first begin. Take your time and practice with patience.
DescriptionThis exercise is the basic and quite simple stretch for the gastrocnemius and hamstrings. It is particularly good exercise for someone with tight hamstrings. Tightness in the hamstrings pulls on the pelvis and causes the pelvis to shift backward. When the pelvis is pulled backward it increases the tension in the erector spinae which attaches to the pelvis. If the back muscles are already tight from overuse, poor posture, or other factors, significant tension can build in the back muscles. At that point, all it may take is one wrong move that pulls on the back muscles more than they are able to tolerate. The result is a severe back spasm as the muscles try to protect themselves from being torn. Keeping hamstrings muscles elongated has a significant impact on lower back pain.Muscles being stretchedHamstringsGastrocnemius
Anatomy of the PoseWatch the slide show below to get a better understanding of the muscles targeted with this pose. Understanding the basics about the anatomy of the movement will help you orient yourself better when trying to find more information about a particular part of the body that may cause discomfort. Having a basic knowledge of muscle groups is also helpful for having a better conversation with your provider when discussing your health problems. Feel free to pause the video and expand the view for better comprehension.
Common Problems This section covers the most common problems that are encountered during this exercise. Some people have certain anatomical limitations that prevent them from assuming the correct form. Others may have less flexibility when they first try to perform the exercise. There is usually more than one solution on how to work around these common problems. This section will help you find these workarounds. It is important to pay attention to the small details to achieve maximum benefits.
