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The following stretches (many of which are commonly performed) are
considered safe due to the fact that they have a low risk of
injury for the athlete that performs them. This does not mean that these
stretches cannot do damage. Great care should be used
when attempting any of these stretches and I recommend you seek out a qualified instructor (such as a
certified coach, Yoga instructor, physical therapist, or professional trainer).
- Shoulder Shrug
-
In
this exercise, you stand straight and slowly bring your shoulders up
from the natural position to your ears. Hold for a moment, then
return to the natural position. It is important to keep your
head positioned correctly. Do not allow your head to drop
forward or back.
-
- Hamstring Stretch
- In
this exercise, bring one foot forward and raise the toes. The
back foot should be turned outward 15 degrees. Sit back as if you were
to sit onto a stool and support your body with your arms by placing
them just above your knee on the outstretched leg. Be sure to
keep your knees flexed.
- Modified hurdler's stretch
- This
exercise has you sit on the ground with one leg straight in front of
you, and with the other leg bent in front of you (the sole of the
foot resting on the inside of the outstretched knee. Bend forward and
reach out to the extended foot. Be sure to reach across with the
opposite hand (if the right foot is extended, the left hand must reach
towards the ankle of the right foot). Be sure to maintain proper
posture by not over bending the spine.
-
- Ankle
rotation
- This
exercise has you sit on the ground with one leg straight in front of
you, and with the other leg bent in front of you resting over the
out stretched leg. Grab the ankle with the same hand that the ankle is
(left hand for left ankle, right for right ankle). Grab the foot with
the other hand and slowly rotate it clockwise. After a few
rotations, switch directions and rotate counter clockwise.
Remember, without safety, there can be no
Jujitsu.
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