Super Supple
M.A. Training (Nov 99 issue)

Stretching with a partner is one of the most effective ways to improve your flexibility.  However, what do you do when you don't have a partner to stretch with?  Improvise.  And that's exactly how the pair come up with this idea.

We may use our belt to obtain a deep, relaxed stretch.   Those first stretches eventually evolved into a complete workout.  Do 2 sets of 8 for each drill.  Hold each drill for 20 to 30 seconds, pause, return to the starting position and repeat.

These exercises stretch your lower back, fquadriceps and calf muscles.  Sit on the floor and extend both legs straight out in front of you.  Wrap the belt around the instep of both feet and pull your chest toward your feet, hold that position, return to the starting position and repeat. 

Next, wrap the belt around the balls of both feet and pull back, drawing the starting position and repeat.

Hamstrings

This is designed to stretch your hamstring.  Sit on the floor and spread your legs as far as possible.  Wrap the belt around one foot and lower your upper body as far as possible, hold the position, return to the starting position and repeat.  When you're done with your first leg, repeat the drill with your other leg.

Tip:  For variation, fold one leg toward your crotch, extend yor other leg and perform the exercise.

In this exercise - which stretches your hamstring, hip and calf - you're going to lie on your back.  Wrap the belt around the instep of your foot and pull your leg toward your chest.  Your leg toward your chest.  Your leg motion is going to be similar to a front kick, except you're on the ground.  Hold the stretch, return to the starting position and repeat.  When you're done, stretch your other leg.

Tip:  When you're pulling your leg toward your body, resist the tension slightly.  This will build leg strength.

Quadriceps

To do this drill, stand with your feet shoulder-width apart.   Wrap the belt arround your right ankle, hold your arm behind your right shoulder and pull your leg up as high as you can.  Hold the position, lower your leg to the ground and repeat.  This drill stretches your quadriceps.  When you're done, strech your other leg.

This drill is designed to enhance your hip, hamstring and calf flexibility so you can throw your front kick more efficiently.  Stand with your feet shoulder-width apart, wrap your belt around the bottom of your foot and raise your leg and repeat.  When done, strentch your other leg.  This drill also develops better balance because your have to stand on one leg.

This drill is designed to stretch your triceps.  Stand with your feet shoulder-width apart and hold the belt in your right hand.  Raise your right arm above your head and then lower it until it's about neck-level.  Reach behind you with your left arm and grab the belt.  Your left arm should be near the tip of your buttocks.  Pull up with your right arm and down with you left arm.  Hold the stretch for the required amount of time and repeat.  When you've done the appropriate number of sets and reps, repeat with your other arm.

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