Master the Pike

1. L1: Elephant walk

Pull chest onto legs

While keeping ribs/chest on legs, try
to straighten one leg at a time
Do not actually straighten your legs;
just try!
Make sure you can rest some of your
upper bodys weight on fingertips
Use support if necessary

2. L2: The Wedge

Have feet as close to wall as possible

Feet apart for first version
Pull knees through chest while
straightening your spine
Have feet together for harder version
Stay in position for ten minutes
Pull feet closer as your wedge
improves

3. E1: Advanced piriformis

Put a support under hip of front leg

Open front knee to 90 degrees
Fold over front leg to position back
leg
Aim the centre of your body to midshin line
Cr: press front knee into support
Cr2: sweep little toe side of front foot
into floor
Aim trunk to foot for harder version

Master the Pike

4. E2: Single-leg dog pose

There is a free version of this

exercise on YT:

http://youtu.be/Az5h5G6BLm4

Keep heel on the ground

Use ladder bars or chair if you cannot
reach the floor in good form
Cr: press ball of foot into floor
Walk hands forward for re-stretch
Keep hands pressed off body, as in
hand stand

5. L3: Toe point

Solo: sit as for floor quadriceps

stretch
Lean weight to same side; pull knee
off floor to stretch instep, then toes
Cr: try to draw toes to knee
Partner version: press toes to floor
Cr: try to pull toes to knee
Re-stretch: ensure you are pointing
your toes as the partner stretches
you

6. E3: Lunge hamstring

Essential to use support under one

leg
Either slide whole body back (uses
hip flexors to hold back straight) or
slide front foot forwards; use
quadriceps only
Cr: pull front foot heel to bottom
Cr2: press front leg into floor
Re-stretch: open front leg knee angle
more

Master the Pike

7. E4: Lying agonist-antagonist hamstring

Actively use hip flexors to pull

straight leg to chest
No Cr: just pull harder!
Keep floor leg straight, and pinned to
ground
Can use knee to chest, then straight
leg version, too

8. E5: Cheating bent-leg forward bend

Lower back stretch; not forward

bend!
Pull chest/ribs to thighs
Push top of hips back using leg
muscles
Version two: use alternate legstraightening action to introduce
small twist

9. E6: Modified plough

Use wall behind you to limit leg

movement to begin
Keep knees bent; use to control
lower/middle back stretch
If neck is tight, put shoulders on low
support
Walk feet down wall to make more
intense
Straighten legs carefully to move
stretch

Master the Pike

10. E7: Neck flexion and extension

Can stretch only neck, or neck and

middle back
Use weight of arms to increase
stretch
Cr: press head back to hands
Open mouth before tilting head back
Slump hips back to move stretch into
middle and lower back
Lift head back with finger tips

11. E8: Outer hamstring

Position body opposite wall or bars

Pre-stretch calf muscles
Stick butt out (arch lower back)
Bring stretching leg hip back
Drop hip of stretching leg
Bend forwards from hip joint only
Cr: sweep leg away and down
Re-stretch: re-cue; bend forwards
with straight back

12. E9: Weighted bench hamstrings

Start with lighter weight

Let the weight stretch you, then
Actively and strongly reach the
weight towards the floor to engage
hip flexors
Press knees straight
Pulsing movements at end ROM
Move body weight forwards to
engage calf muscles

Master the Pike

13. E10: Supported front splits

Have support under back of front leg

Cr: Hook heel of front leg to bottom
Cr2: Press front leg heel into floor
Bend over front leg to emphasise
hamstrings
Press front heel forwards using
quadriceps
Rest on thigh; relax deeply

14. E11: Hands-free pike

Active stretch and compression

Work out how to pull trunk to legs
Pulsing at end ROM beneficial
Strongly reach past your toes
Try interlacing fingers and turning
palms out to wind up more fascia
Hold end position; breathe and relax
Take the top of the head to the tops
of your feet

15. E12: Solo forward bend

Have your feet on slide/material

Bend the legs strongly at the knees
Pull stomach to thighs
Slowly straighten legs
Make all stretches on breath out
Pull top of head towards top of feet
Use fast and slow versions

Master the Pike

16. E13: Partner forward bend

Have your feet on slide/material

Tie legs together; bend knees
Make sure chest is on legs before
partner lies on you!
Slowly straighten legs
All stretch attempts on breath out
Pull top of head towards top of feet
Relax in your best position; hold for
time

17. E14: Pike

Bend the legs strongly at the knees

Pull stomach to thighs
Slowly straighten legs
Make all stretches on breath out
Pull top of head towards top of feet
Use partner to do fascial release on
middle and lower back
Relax in your best position; hold for
time

18. L4: Floor rotation

Recovery pose to relax all trunk

muscles
May be done with bent or straight
legs
Both bottom bones on floor
Lift chest
Use arms to rotate shoulders
Lift chest again in final position
Breathe deeply