Believe it or not, with the Power
Rings, you can have a very fast and efficient stretching session.
Not only can the upper body be stretched, but the lower body as
well. If you have seen those stretching machines in the back of
martial arts magazines, you will find that you can do essentially
the same movements on the rings and many more.
To start off, you will want a towel or something that you can use
to pad the rings. Next set one ring at approximately hip level.
You can go lower or higher depending on your flexibility. Set the
other ring where you can hold onto it. Just above shoulder level
usually works very well. From here, you place one foot inside the
lower ring (which should be padded with the towel). From here, you
can perform the lower body stretching complex.
Lower Body Stretching Complex
First, we will stretch our hamstrings by pushing the ring out
straight in front. As you push the ring further away, the amount
of stretch will increase. Gently rock back and forth as you slowly
increase the range of motion.
Next we will stretch the groin area. To do this, simply turn
your foot to the side, and again, push the ring away from you.
This should feel similar to performing a side kick. Keep rocking
back and forth and slowly increase the range. Try to remain as
relaxed as possible and hold onto the top ring for support. Once
you have reached a comfortable stretch, start pivoting your foot
and roll the hip joint in its socket. Simply move your foot as
if you're waving to the crowd.
After this, roll your hip forward so that your hips are facing
the same direction as your supporting foot and so that you are
stretching your leg directly behind you. You will now be stretching
your hip flexors and quads. Push the ring behind you with your
leg straight. After a few repetitions, let your knee bend, but
push against the ring and try to elevate it. This is a somewhat
advanced stretch, so it might not work for everyone. You should
try to touch the back of your head to your foot (the key word
is TRY). Keep pushing the ring upward along the arc. The strap
should remain taut at all times.
Upper Body Stretching Complex
To start of, we will stretch the chest and shoulders. Grab a
ring in each hand and walk forward a few steps. Let the rings
stay behind you. Now step into a lunge and let the rings support
your weight. Your arms will be up behind your back. Now bring
both feet together so that your body is straight. Now open up
your chest and let your body arch downward slightly. From this
position, roll your shoulders forward and then back. This will
strengthen your shoulders through a very wide range of motion.
Walk your way forward and get back up to your feet.
Next, with rings in hand, squat down with your hands in front
of you. Walk both feet out straight in front of you so that your
body straightens out. Now let your upper back sag way back and
feel your upper back and scapula stretch out. Let your head tilt
forward to stretch your upper back even more.
Next is a great stretch that was recommended by Pavel Tsatsouline
for improving your Kettlebell jerks. With the rings set at a height
for dips, grab onto the rings and walk back slightly farther than
arms length. From here, fold at the hips and press down on the
rings. Let your back arch and try to get the rings as far behind
you as possible. This will stretch your shoulders back similar
to a bridge. Press down into the rings as hard as you can for
10 seconds and then relax and sink down further. Repeat this procedure
several times. Pavel recommends keeping your body as long as possible
during this stretch. Fold at the hips without rounding your spine
and push your butt back.
If you have something soft beneath you, try the assisted wrestler's
bridge
Otherwise just stand up. To do this lift your stomach to the
sky and try to look at your feet by arching backwards. Whether
you let your head touch the ground or not is up to you. If you
do, try to gently rock back so that you nose touches the floor.
When you are through, pull yourself out of the bridge and get
back up.
It works best to cycle through these stretches 2-4 times, rather
than doing 4 sets of the lower body stretches and then moving
onto 4 sets of the upper body stretches.
Spinal Decompression
The last component of our stretching program is to just hang
from the rings and let our spine decompress. To do this, simply
hang from the rings as if you are going to do a pull-up, but then
you just relax and let your spine grow long. Once it has settled,
start slowly tilting your hips in a circle as if you are hula
dancing. Your lower back will probably pop and crack a bit, but
it should feel nice..
That is it! You are done with the Power Rings stretching program.
You should feel nicely stretched throughout your entire body.
I would recommend doing a brief run-through of this stretching
session before a workout, but do not aim for improvement in your
stretches until after your workout. Before a workout, just go
through the motions and work out any kinks. After a workout, stretch
to your heart's content.
Bonus- Improve Your Active Flexibility
with the Rings
Active flexibility is the type of flexibility that is used when
you move a limb through its range of motion through muscular effort.
For example, doing the splits is passive flexibility, because
you are allowing gravity to stretch your hips out. Lifting one
leg up as high as it can go is an example of active flexibility.
Studies have shown that a large deficit between active and passive
flexibility increases the likelihood of injury.
To do this, you will perform a stretch just like in the original
lower body stretching complex. However, on this one, you will
release the strap from its buckle and hold it in your hand. Make
sure you have a secure grip on it, because you will need to be
able to support the weight of your leg. To perform these stretches,
start out low and then lift your leg. Hold it for a couple of
seconds and then raise the ring up to your foot. Allow your leg
to rest on the ring until you feel relaxed in that position. Lift
your leg again as high as it can go. Hold for a second or two
and then pull the ring up higher to support the foot. Keep repeating
this procedure until you cannot go any higher, then switch legs.
All of the stretches from the lower body complex can be done this
way. It is fine to actually pick up the ring with your foot, but
eventually, your increments of improvement will be to small for
this to occur.
Tyler Hass is the publisher of Power Athletes Magazine
and a multi-sport athlete. After playing college tennis, he is
now focused on being in shape for anything. He recently founded
Power Athletes, LLC and manufactures the Power Rings. He can be
reached at
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