How to Stretch After a Sambo Class

Sambo, a product of the former Soviet Union, emphasizes self-defense without weapons. Instead, the body becomes the weapon. The student masters the ability to flow with natural movements. Since there is a great value put on flexibility and fluidity, stretching after Sambo can enhance the student's performance.

Instructions

Difficulty: Moderately Easy

Stretch for Your Lower Legs

1. Stand with your back against a wall. Hold your hands at the front of your hips.
2. Move your feet away from the wall with your buttocks still touching.
3. Point your toes inward while inverting your ankles.
4. Breathe out and bend forward from the hips.
5. Return to your original position.

Stretch for Your Lower Back

6. Sit on a chair with your legs slightly apart.
7. Breathe out and stretch your upper torso while bending from the hips.
8. Lower your stomach between your thighs. Feel the stretch in the lower back. Contract your abdominals to help relax the lower back.

Stretch for Your Shoulders

9. Sit on a chair next to a table while you rest your forearm on the edge of the table.
10. Bend your elbow.
11. Breathe out as you lean forward at the hips.
12. Lower your head and shoulder until they are level with the table.

Stretch Your Wrists

13. Kneel on all fours. Bend your wrists and place your palms against the ground.
14. Make sure the heels of your hands touch one another.
15. Breathe out and gradually lean to-and-fro. Feel the stretch in your wrists.

Tips & Warnings

• Curve the upper torso instead of lifting or arching your back.