Your opinion on this stretching exercise

[AlexanderEgebak]

 

This exercise is gold to me and highhandedly the best adductor stretch I have ever tried. Very intense.

I do these with dumbbells that can rest on my knee cap without hand support. Is there any way to optimize this exercise?

Your opinions in general?

[Nathan]

It seems quite similar to the frog stretch, turned upside down. The advantage is that it may be easier to increase the intensity with weights using this one without the need for a partner to apply pressure. The angle of the bend in the knees and the position of the thighs in relation to the pelvis are a couple of variables that you could play around with to change the emphasis of the stretch.

I'm guessing you are familiar with tailor pose. Have you tried that with weight on the knees? How did it compare? This is basically tailor pose, but lying on your back (whereas you eventually aim to fold forward with further progressions in tailor pose). I haven't done my tailor pose weighted for a while - perhaps I will play later and compare!

[Jim Pickles]

I havent tried it but it seems a good idea to me. The only thing that would concern me is the weights slipping off my knees - not sure I have any that would stay there, but the poster obviously did not have this issue. If the weights were heavy then there might be a concern with pressure points on vulnerable inner parts of the knees - would have to experiment. I'd also suggest that with the heels closer to the groin than with the legs in a diamond shape as suggested, it would be a more effective stretch.

I'd also point out that it is different from the tailor pose, in that the body and legs are (roughly) in the same horizontal plane in this exercise, whereas in the tailor pose the hips are at right angles ( or nearly) to the legs. I think it is important to stretch in both directions.

Interesting, and I'll try it in my next session, as I'm always looking for good weighted stretches or stretch preparations.

Jim.

[Kit_L]

The partner version of this exercise we designed 20 years ago; p. 240 Stretching & Flexibility, 2nd edition. @Jim Pickles : Excellent point, and critical to understand (different adductors are under stretch compared to Tailor pose). Great exercise.

[AshwinT]

Both the squashed frog and tailor pose as demoed in the mastery series (MtSquat E4A-C, MtPancake E1A-B,E4 ) are very reactive to long holds and long contractions.  The key is to diminish the apprehension reflex by being as comfortable as possible, and to really utilise the post-contraction inhibition reflex.

What I don't like about his demo is that he is in quite a precarious position with his arms outstretched and kettle bells balanced on his knees.  He can't lie there for 5 minutes in a relaxed state.  In addition, you cannot replace an 80 kg partner standing (for tailor pose) or sitting (squashed frog) on you with weights; they would simply be too unstable.  

For example, in the picture the roadkill under Kit is me....