The aim of this exercise is to remind all soft tissues, muscles and nerves of their normal physiological length and mobility and inhibit inappropriately over-firing muscles by activating the stabilising muscles. This is a version of the slump and is a nice way to mobilise neural tissue as well as lengthen all the soft tissues and muscles whilst engaging all stabilising muscles. Do with care and always start with the more gentle versions, such as calf lengthening, bend and lengthen and lift and lower and hip circles.
It is important to always try and regain your natural physiological length and mobility of muscles, nerves and soft tissues throughout the whole system from top to toe. If not functioning normally, a muscle that remains in a shortened state will remain shortened, so that the nerve and fascia cannot glide normally which in itself will cause further shortening of the muscles and connective tissues and lack of mobility of the nerves. So, if you manage to loosen any leg tightness with the calf lengthening, bend and lengthen and lift and lower it is important to also add the normal physiological length in the trunk as well. Think of it as a combined lengthening exercise including all elements, that is, lengthening from the head to the toes, mobilising the sciatic nerve and the nerves that run down the back of the body.
To start, crouch down to the floor with your knees bent and your hands and feet flat on the floor. Engage your pelvic floor and deep transverse abdominals and your shoulder blade muscles.
Slowly start to straighten your knees keeping your hands flat on the floor. As you straighten, remember to turn out slightly at the hips to find hip neutral, engage your gluteus medius and maximus, and to keep your knees over your second toes.
Only straighten your knees as far as is comfortable. If you can straighten all the way - try to engage your VMO at the end!
Add in a small knee bend and straighten, keeping in hip neutral and gluteus medius/maximus engaged and activating VMO as you straighten your knees.
Then try and add a pelvic tilt by tucking your tail under, then releasing.
Start to walk your feet and hands one step forwards or back. You will probably feel like everything is being stretched!
Modification: If this hurts or you are not very flexible, then you can do the same exercise but with your hands starting on a chair so you have less far to go and you feel safer. Bend at the elbows. Activate pelvic floor, deep transverse abdominals, gluteus medius/maximus and lower trapezius. Then slowly bend and straighten your knees slightly to get a gentle mobilisation going at the knees. Add a pelvic tilt by tucking your tail under and releasing. Alternate pelvic tilts with knee bends.
Progression: Stand on a step with your heels hanging off to lengthen your calves and continue into the dog position. This is a lovely way to get maximum tissue length. Progress further by adding alternate knee bends as if walking. Keep stabilising muscles engaged and hip over knee over second toe. Stop if there is any increase in pain or nerve symptoms (pins and needles or numbness).
