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Stretches
STRETCHES TO AVOID
When the knee is pushed beyond the instep,
pressure is placed on knee ligaments. To correct
the exercise, place the foot directly under the knee.
Again the knee extends beyond the instep,
so stress is placed on the knee ligaments. To
correct the exercise, place the foot directly under the knee.
Kicking too high in the all-fours position causes
the back to arch. This can be stressful to the spine.
To modify this exercise, drop down on your forearms
and only raise the working leg to a height that keeps it in
line with your back. (The leg and back will create a
straight line when the leg is fully raised.) 
When the working leg is lifted out to the side instead of directly upward, the body's weight has to shift away from the supporting in order to maintain a balanced position. This creates poor alignment which can stress the back as well as interfere with the toning effect of the exercise. To correct this position, bring the leg into center alignment.
Kicking too high to the back accompanied with overhead
arms that are pressing the upper trunk back results in a
hyperextended back. This can be stressful to the spine.
To correct this, move your arms forward or down so that
a straighter back alignment can be retained. Contraction
of your abdominals will also help prevent back arch.
Deep knee bends place stress on knee ligaments. To modify this exercise, flex only to 90 degrees.
Straight-leg sit-ups place stress on the lower back and
emphasize hip flexor strengthening, not abdominal
strengthening. Placing the hands behind the head and
pulling forward also stresses the cervical vertebrae.
To modify or correct the exercise, bend both knees and
either place your arms by your side or across your chest
or support your head without pulling on it.
The weight of both legs is often more than the abdominals can usually handle. The result is stress on the lower back area. To Modify this exercise, use single leg raises, reverse curls, or bicycling.
©2003 Pearson Education, Inc. publishing as
Benjamin Cummings
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