Stretches for the Hula Athlete

The following stretches were chosen specifically for hula-emphasized muscles and the fascial lines that they correspond to.  There are many other ways to stretch a particular muscle. All of the following muscles work together, and are not exclusive to any one dance step, nor are they completely isolated in one stretch.  For some stretches, remember to repeat them for the other side.

Lunge	Lunge with Kua arch

HIP FLEXORS - These muscles stabilize the upright posture while bending down for the aiha’a style.  In any lunge, make sure the front knee is stacked right over the ankle or slightly behind it.  This will protect the ligaments in your knee from overstretching. Keep the back leg lifted.  Make sure that the hips, knees and toes are squared and facing straight ahead.  Add the back arch for more stretch.

Lateral Rotators	Medial Rotators

HIP ROTATORS-The lateral rotators open the legs during uwehes and the medial rotators move the legs to close. To stretch the lateral rotators, lie down with knees bent and try to bring one knee towards the midline and the ground.  Doing both legs at the same time opens the sacral area a little more.  To stretch the medial rotators, put the right ankle on top of the left thigh. Then bring legs into chest.

Stretch for Hip Abductors

HIP ABDUCTORS - These muscles also aid in the outward leg motion during 'uwehes. Tight abductors can be a source of side knee pain because of its fascial connection to the side of the knee. Start in the position for the medial rotators, but instead of bringing your legs towards your chest, keep the left foot on the ground.  Then push the right knee away from you and rotate the legs to the left, to bring the right sole of the foot to the ground. 

Stretch for Hip Adductors	Stretch with Forward Bend

HIP ADDUCTORS-These muscles also aid the inward motion during 'uwehes. Bring soles of the feet together, sit up tall and relax the knees to the sides.  If your knees are on the ground, then add the forward bend.  In any forward bend, make sure that you’re bending from the hips and not from the waist. Keep the chest open and slightly arch the back. This will protect your lower back muscles from straining.  Think of your hips as a hinge joint, bringing the stomach to meet the feet first, then the chest towards the ground, and so on.

1) Starting Position 2) Lower Torso down 3) Lift knee for more stretch

KNEE EXTENSORS-These muscles are primarily your quadriceps, which is a group of four muscles. This muscle group is by far the most important to stretch because it is not only a KNEE EXTENSOR but also a HIP FLEXOR, which means that it’s working harder to fulfill the functions of stabilizing the lower legs from buckling, as well as the upright posture while bending down. Tight quadriceps are a common source for knee pain because the tendon surrounds the knee joint. Start in the beginning position to stretch the quadriceps one leg at a time.  Use your arms to prop yourself up with a straight back.  Some people may have to stay in this position if these muscles are really tight.  Start to lower on the forearms and then on to the back.  If your bent knee and most of the back are all on the ground and you still need more stretch, bring the opposite thigh into the chest.

Starting Position	Bend Forward for More Stretch

KNEE FLEXORS- These muscles are primarily the hamstring group.  Like the quadriceps, the hamstrings also have a dual function: which is to flex the knee and extend the hip.  It’s quite common for these muscles to become tight because are knees are often kept in a bent position.  Tight hamstrings are subject to hamstring pulls and can even lead to problems in the spine because of the shared fascial lines. Because these muscles are often tight, stretching the HIP FLEXORS, HIP ROTATORS, and KNEE EXTENSORS first help to unhinder hamstring stretches. These muscles can also be stretched one at a time.  Start in the same position as the stretch for the KNEE EXTENSORS, but this time bend forward over the straight leg.  Again use your hands to prop yourself up as needed, and bend like a hinge at the hips with a straight back to protect the lower back. 

What Not to Do	Modified Forward Bend
Feet Neutral-Hip Extensor Emphasis	Feet Flexed-Fascial Line Emphasis

HIP EXTENSORS -These muscles also stabilize the upright posture while in the semi-squatting position.  If these muscles are really tight, it would be more beneficial to start out with the modified forward bend and then slowly stretch your legs out.  Use your hands behind you to prop yourself up as needed and bend forward. Rather than thinking of grabbing your toes, try to get your stomach on to your thighs, then your chest on your thighs, and so on. 

Straight Leg for Superficial Calf Muscle	Bent Leg for Deep Calf Muscle

ANKLE EXTENSORS -These muscles comprise your calves and work to bring you on to your toes like during 'uwehes and ka'os.  To stretch the superficial calf muscle, position the ball of the foot on to the wall and lean forward with a straight leg.  To stretch the deeper calf muscle, lean forward with a bent leg.  Make sure that the ball of the foot is on the wall to ensure the ankle is bending forward and not the toes.

For Vertical Fibers	For Diagonal Fibers

HIP HIKER-This muscle is called the Quadratus Lumborum. It is a deep back muscle that runs along both sides of the spine.  It works together with the HIP FLEXORS to stabilize the upright posture, but most importantly it hikes up the hip to the side to create the ha’anapu and ha’alewa sways. This muscle needs to be stretched in different directions because its fibers run in different directions. To stretch the vertical fibers, come into a lunge and rest your forearm on the bent leg only for balance. The foot of the straight leg and the torso should be facing the same direction at all times.  Reach the arm over head to stretch the side. For more stretch, position the thigh of the bent leg parallel to the ground and place the hand on the ground without leaning forward with the torso. To stretch the diagonal fibers, lie down, bend your knees, and place the soles of the feet on the ground.  Then cross the right leg over the left.  If you can, cross the right foot underneath the calf of the left leg.  Then bring the legs over to left towards the ground, creating a twist.

Torso Twist with Chest Opener

Other Postural Muscles and Chest- There are many muscles of the upper, middle, and lower back that maintains upright posture.  Twisting generally loosens up back.  This particular twist also helps to open up the chest. Lie face down, bring the right arm up, bend the left knee and place the left foot onto the straight leg. Slowly roll over the right arm and let gravity take you into the twist.  Relax the head down and keep the bent knee on the ground.  Some people maybe able to bring the whole back onto the ground.