How to Stretch Before a Sambo Class

Sambo is a strenuous sport that includes self-defense and combat without weapons. Before Sambo practitioners participate in a class or competition, they must stretch to achieve flexibility and avoid injury.

Instructions

Difficulty: Moderate

Stretch Your Lower Legs

1. Sit on the ground and breathe for several minutes to relax and center yourself.
2. Spread both legs out to the sides in a comfortable position.
3. Exhale slowly while deliberately inverting both ankles. Turn the ankles upward.

Stretch Your Lower Torso

4. Lie on your back. Bend your knees and bring your feet up toward your buttocks.
5. Clasp your hands behind your thighs to avoid hyperflexing your knees. This hold stabilizes the knee area.
6. Exhale slowly while you draw your knees toward your chest and shoulders. Bring your hips off the floor at the same time.
7. Extend you legs slowly one at a time to avoid any pain or spasms in your lower back.

Stretch Your Quadriceps

8. Lie on your back and turn on one side.
9. Bend the knee on your upturned side and raise the heel to your buttocks.
10. Exhale slowly and clasp your ankle.
11. Draw your heel to your buttocks, but do not over compress the knee. Avoid arching your lower back and twisting your pelvis. Visualize pulling your tailbone between your legs. Make sure your pelvis rotates backwards.

Stretch Your Shoulders

12. Stand with your back to the wall. Place your hands behind your back.
13. Rest your hands on the wall at shoulder height with your fingers extended forward.
14. Breathe out and bend your legs while lowering your shoulders.

Tips & Warnings

• To make the stretch more effective, make sure the inner sides of the legs touch each other while you stretch.