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Flexibility: "Spiderman"

Directions: Perform Dynamic Warm-Up exercises at “beginning” of workout
for maximum benefit and improvement.
Pick a safe level; never be unsafe or exceed your capacity to “control” your body!

Use long stride & slide elbow down towards ankle

Spiderman-2    Spiderman-3
To get up, center hands over lead leg like track sprinter then carefully stand

  1. Step out into a very long lunge then slide elbow down inside of shin towards lead ankle.  Keep back leg straight to get full quad/hip flexor stretch benefit.

  2. As you set into your position and stretch, "sink" lower as you are safely able.  Do NOT bounce in this deep stretch position--OUCH!

  3. After stretch, center hands over lead leg BEFORE trying to stand up!  Your position will look like a track sprinter in the starting blocks.

  4. Carefully bring back leg up as you stand out of stretch.

  5. Hold static stretches »30 seconds.

Exercise Figure Tips: This is a cool and effective groin, glute, and quad/hip flexor stretch a lot of people are doing now.  The stretch is great--it's getting out of it that is tricky.  Take my tips above to safely come out of this one.  You're really deep on the bottom, so you need to be careful as you come up.

  • It's easy to loose posture with this one and round your back.  Try not to go as deep as possible just to go deep.  If you compensate to get your elbow to ankle but round your back into a bad posture--then you've lost the quality!

*Note: This exercise is intended for "normal healthy" individuals.  If you have an injury, or abnormal pain is present,
see your physician or a certified physical therapist before continuing your exercises. 

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(Updated 10.16.06)

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