Seiza: regressions needed

Hi all

Could anyone please suggest some regressions for the Seiza exercises in the Front Splits stretch series?  A common problem, which I share, seems to be an inability to sit back without the heels coming apart.  In the more detailed instructional video, this heels coming apart is described as an eversion/ankle sprain position, and is not one that seems sensible to train consistently.  I have seen a few posts on this topic and some helpful but brief replies.  The most useful thing I have found myself is to put a cushion behind my knees to reduce the range of motion and also allow some level of relaxation so that I  can get into the stretch (at least a little) at the front of the ankle. 

Someone experienced could, I'm sure, provide a much more complete and sensible set of regressions for users to build up to the demonstrated position (which requires more flexibility than most Westerners have).  Would anyone be able to help?  It would be much appreciated.

Regards

Martin

23 hours ago, Martin O'Neill said:

Hi all

Could anyone please suggest some regressions for the Seiza exercises in the Front Splits stretch series?  A common problem, which I share, seems to be an inability to sit back without the heels coming apart.  In the more detailed instructional video, this heels coming apart is described as an eversion/ankle sprain position, and is not one that seems sensible to train consistently.  I have seen a few posts on this topic and some helpful but brief replies.  The most useful thing I have found myself is to put a cushion behind my knees to reduce the range of motion and also allow some level of relaxation so that I  can get into the stretch (at least a little) at the front of the ankle. 

Someone experienced could, I'm sure, provide a much more complete and sensible set of regressions for users to build up to the demonstrated position (which requires more flexibility than most Westerners have).  Would anyone be able to help?  It would be much appreciated.

Regards

Martin

Hey Martin well you need for sure to adopt 2 strategies:

-make the exercise active: i mean to push the heels together actively and then lean back at the point when you can hold them together on your own.

-the second one is practice some seiza more often, on a single side also while sitting on a chair ( a common situation)  it can help a bit more.

please consider the second one an additional tool than cannot substitute the double leg version that is correct to assess possible asymmetrical work between left and right.

I tied my ankles together with a resistance band during the stretch for a couple of months.  That focused the stretch on the muscles that kept my ankles apart.

Now I can hold my ankles together in the stretch just fine without a band.

Thanks guys. Appreciate the guidance. I’ll try the resistance band approach next session and will report back.