Hello,
I realised the following problems reoccur so I want to ask for advice:
a) -- heel elevation --
When I try to do a squat (hands placed in front of the body) my heels come of the floor, although I have no problems with this phenomenon in se11. Is this a sign of poor achilles-flexibility? Should I pull the heels actively to the floor or just be patient and just continue to do front squats?
b) -- hips to floor --
FS14 - do both hips should stay flat on the ground, the video does not show this in detail? The hip on the side of the elevated leg comes up a little bit but I would be able to pull the hip actively to the ground, even if I feel a little discomfort in the knee. Should I do this or is the little elevation ok if I focus on bringing the elevated straight leg/knee to the ground?
c) -- foot rotation --
I realised, that - for example in SE16 - my foot of the elevated and straight leg has the tendency to drift outside, so that the toes do not point upwards but outwards. Should I only stretch so far as I am able to keep my foot actively pointed upwards or should I use my hands to keep the foot in position (or is it even not so important)? I do not feel uncomfortable during the stretch before my foots starts to rotate, so I would be able to go deeper would the ,,foot problem" not be ...
d) -- active muscle tension --
If I do the pike I feel that I can keep the leg straight in two ways:
I) relax and do a pike
II) actively activate the muscles in the legs and pull myself with muscle-power into the pike (the kneecap comes up)
Which way is correct? With II) it's very hard to keep going for 2 minutes and I feel with I) more relaxation and a deeper stretch after the 1 minute mark.
Thank's a lot for help.
Greetings from Germany
Daniel