The Tripod Position: A Tool to Help Any Athlete Move Better
It’s not just about how you move; it’s about what you do with your body. You need to have balance when moving through space.
When you’re running, jumping, climbing, throwing a ball or doing any other sport where speed and agility are required, there is always going to be some degree of risk involved. But if you don’t pay attention to your body position, you could end up hurting yourself.
When you’re standing still, you need to keep your center of gravity low and balanced on one leg. If your weight shifts too far forward or backward, then you’ll fall over because the lower center of gravity will cause your upper body to lean forward or back.
Your legs won’t support all the weight unless they’re straightened out at a 90-degree angle. That’s why it’s so important to keep your feet flat on the ground and your heels together.
If you try to jump into the air without first straightening out your legs, you’ll likely land on them instead. So it goes with sports like basketball, soccer and football—if you don’t maintain proper balance while playing those games, then you may injure yourself.
It’s easy to forget about the importance of body position when you’re in the middle of a game. So take a few seconds to straighten out your legs every now and then so that you avoid injury.
The Hook-Sit: This exercise is perfect for helping you sit down without hurting your back.
The following information discusses the best way to perform this activity.
To begin, sit down on a soft surface with your legs bent.
Then, take an object and place it under your feet and slide it back a little bit.
When you’re comfortable, slowly bend your knees so that they’re at a 90-degree angle and then straighten out your back against the floor.
Next, start to bend forward at the waist and touch the ground with your hands.
While you do this, maintain the 90-degree angle between your knees and your hips.
The act of bending at the waist should be done very slowly.
As you bend forward, make sure that your weight is evenly distributed between your hands and feet.
If you feel any pain in your back, stop immediately.
You should be able to touch the ground without any problem at all.
Many young people can touch their toes without bending their knees, but even if you can, that doesn’t mean that you won’t be able to feel this exercise in your back. The goal is to slowly stretch your back while gradually getting it used to this type of position.
If a person has any back problems, he or she should consult a doctor before attempting to do this.
The following benefits can be experienced when this activity is performed on a regular basis:
The hook-sit stretches the hamstrings and lower back.
The hook-sit strengthens and tones the legs.
The hook-sit improves flexibility in the lower back region.
The hook-sit can help prevent lower back pain and injury.
The hook-sit is an excellent way to prepare for more advanced yoga positions.
The hook-sit promotes good posture when done consistently.
The hook-sit can increase balance and coordination.
The hook-sit can be used as a preparation and rehabilitation exercise for many other activities such as running, jumping, etc.
This is just one of many techniques that you can utilize to prevent back pain and injury.
Make sure to stretch properly before and after any physical activity.
Doing so will greatly decrease the risk of experiencing back problems in the future.
This activity should only be performed by healthy individuals who are not suffering from back pain. If you have any doubts, consult a physician before proceeding.
The writer takes no responsibility for any injuries that may occur as a result of performing this activity.
Learn how to sit down without back pain with the hook-sit stretch.
This stretch can be done anywhere and at any time.
The hook-sit is painless and easy to perform.
Just remember, you won’t feel it right away but this stretch is very beneficial to your back so do not neglect it!
Perform this activity on a regular basis and you’ll be glad you did.
Hook-Sit Stretch Pictures
Click on any image for a larger version.
Hook-Sit Stretch #1
For this exercise you need something to hook your feet under. You can use a sturdy chair, the corner of a table, or anything else that’s convenient.
As you can see in the picture, I’ve chosen the arm of my couch for this demonstration.
The first thing you need to do is to get into position. To do this, you’re going to slowly bend forward from the waist until you can hook your feet under your couch.
The reason why you want to bend forward is that it helps put your back into a stretched position and takes the pressure off of your arms which would otherwise be supporting your weight. It’s also much easier to hook your feet if you’re bent over.
Once you’re in position, hook your feet under and slowly straighten your legs. The tighter you can pull your feet against the bottom of the couch the better.
If you’re using the arm of a couch or chair, you have to hook your feet in between the cushions and then pull them back as tightly as you can.
When you can’t pull them back any more, you’re in the right position.
If you’re using the corner of a table or some other device that doesn’t have any cushions or anything similar, you can hook your feet over the edge of it. Just make sure that you’re not stretching too much because it will put a lot of strain on your legs and back.
Make sure that your feet are positioned so that your knees are pointing outwards. This will help prevent straining the ligaments in your knee.
Your back should be straight but not rigid. You should be looking down at the floor.
Make sure to not strain your neck by looking down too far.
Once you’re hooked in, all you need to do is lean back and rest for a moment.
Hook-Sit Stretch #2
After a brief rest, slowly stretch your legs out as far as you can. You should feel a nice stretching sensation in the back of your legs and lower back.
Hold this position for ten to fifteen seconds and then relax.
Slowly bring your knees back in towards your chest and unhook your feet from the couch or table.
This completes one repetition. You can perform this exercise as many times as you want, but two or three sets of ten reps are enough for most people.
If you’re using the arm of a couch and can’t hook your feet all the way under it, you might try putting a pillow on the arm of the couch and then hooking your feet around it. This will take some of your body weight away from your feet and put it on the pillow instead.
If you don’t currently have a stretching routine and are concerned about adding yet another activity into your daily routine, I highly recommend investing in a copy of Stretching by Bob Anderson.
This is the book that I use when I want to include some special stretching routines into my workout and it’s also what I use when I’m trying to come up with new stretches to add into my regular routine.
The book is separated into sections for different parts of the body and includes a wide variety of stretches including some that you can do without any equipment at all. The book also includes some basic instructions and safety tips about stretching.
It’s not a book that you can just pick up and do without a little guidance, but if you’re interested in learning more about stretching then this is definitely the right place to start. Visit the following link to find out more about this book.
Stretch Anywhere Dvd
If you’re looking for a less expensive alternative to Stretching by Bob Anderson, the Stretch Anywhere DVD is worth taking a look at.
This video includes some of the more popular stretches that Bob Anderson is famous for as well as a few others. The video also has a few beginner’s stretching routines that you can follow along with and it also comes with an illustrated guide to stretching so you don’t get lost.
Just be aware that the video includes some of Bob’s corny humor and the music is a little distracting, but it’s still a good option if you’re on a budget. I’ve included a link to this video below if you want to learn more about it.
Here are just a few tips to get the most out of your stretching routine.
You should never feel pain when you stretch.
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Augmented feedback supports skill transfer and reduces high-risk injury landing mechanics: a double-blind, randomized controlled laboratory study by GD Myer, BW Stroube, CA DiCesare… – … American journal of …, 2013 – journals.sagepub.com
Visual effects and video analysis lead to Olympics victories by LM Sheppard – IEEE computer graphics and applications, 2006 – ieeexplore.ieee.org
Apparatus and method for physical evaluation by P Moodie – US Patent 8,527,217, 2013 – Google Patents
Sliding GAIT Algorithm for the All-Terrain Hex-Limbed Extra-Terrestrial Explorer (ATHLETE) by J Townsend, J Biesiadecki – Dynamic Systems …, 2012 – asmedigitalcollection.asme.org
Take a stand on seating: Strategies defuse occupational hazards associated with sedentary positions by RDH Anne Guignon – Strategies, 2016 – rdhmag.com