Athletes of all types and performers raise their feet to their heads, demonstrating flexibility and strength in their craft. These people include dancers, figure skaters, and martial artists. Raising your legs to your head is difficult, but you can do it by increasing your range of motion, building core strength, and gradually stretching your calves.
Step
Method 1 of 5: Improve Flexibility
Step 1. Stretch your hips
The hip is made up of ball and socket joints that help move the foot. Focusing on hip stretches can make your legs more able to move with a slack. There are several types of hip stretches, including hip flexor, hip rotator, floor hip, and hip abductor stretches. To do the hip flexor stretch:
- Kneel on your right leg and place the opposite foot on the floor. These opposite hips and knees should rest at a 90-degree angle.
- Push your right hip forward until it's past your right knee. Keep your hands on your hips. Keep your back straight and your chest leaning forward.
- Inhale while continuing to stretch until your hips are slightly tense. Maintain the stretch for 15-60 seconds. Stop, then stretch the other side. Repeat the stretch on each side for at least 5 times. Do it several times every day.
Step 2. Stretch the thigh muscles
These thigh/hamstring muscles are behind the thigh. There are different ways to stretch it; usually by means of supports or supports, such as door and wall frames, tables, ballet posts, or floors. To stretch using the door frame:
- Lie on the floor, next to the frame. Rest one foot on the floor through the door. Rest the other foot on the wall next to the door frame.
- Start slowly leaning against the wall to push your feet up. You will begin to feel tension in the hamstring muscles.
- Hold the stretch for 15-60 seconds. Stop, then stretch the other side of the body. Repeat five times. Do it several times every day.
- Once you're able to do this stretch, try other hamstring stretches that require you to move your leg higher or stretch it further, such as stretching your calves on a table or sitting on the floor stretching your thigh muscles.
Step 3. Do turnout exercises
This exercise, also known as the “butterfly” or “froggie” stretch, requires that your legs be stretched out to either side of your body, while rotating your hips. Turndowns are usually performed by ballet dancers, but are also useful for rock climbers and other athletes. This exercise can improve calf flexibility. To do so:
- Sit on the floor with your feet together so that your calves form a diamond in front of your body.
- Grasp both ankles and rest elbows over calves. Gently press the thighs with both elbows. Make sure your arm is not resting on the knee or the knee could be injured.
- Stretch until the groin area and inner thighs are slightly tense. Hold this position for 10-20 seconds then stop. Repeat the stretch for a longer duration, this time for 20-30 seconds.
- Lie on your back so that your back rests on the floor. Keep both feet in position. Let your knees point to the floor. Make sure the soles of the feet are still together. Hold this position for 30-60 seconds. Repeat several times each day.
Step 4. Stretch the calves against the wall
Once you have increased your flexibility to raise your legs, start stretching the wall. Place your feet on the wall and bring your body closer so that your feet rise a little at a time. Hold onto a stool or table to maintain balance.
- Feet should be bare when you do this exercise, as socks can make them slippery. If your foot slips, you run the risk of injury.
- Also train the other leg so that both sides of your body are equally flexible.
Method 2 of 5: Strengthening the Body's Core
Step 1. Evaluate your core strength
The core of the body is the area of the muscles in the torso. This core part of the body keeps the body stable, in addition to enabling you to do many sports much more effectively. Here's how to measure your core strength:
Lie on the floor face down. Place a pipe, peg, or ruler along the back. Place your hands on the floor shoulder width apart. Do push ups with both legs straightened. When your chest and abs are lifted off the floor at the same time, your core will become stronger
Step 2. Perform plank pose
This pose is one of the most important core strength building activities, because it can work many muscles in the trunk at the same time. Here's how to do the plank pose:
- Lie on your stomach and place your forearms shoulder-width apart.
- Do push ups by pushing your arms. Keep your elbows and forearms resting on the floor. Keep your body upright and contract your core muscles to help relieve tension in your arms.
- Breathe regularly and hold for 60 seconds.
- Relax for 60 seconds then repeat 1-3 times daily.
Step 3. Perform side plank pose
Once you've mastered the regular plank poses, they may be too easy for you. Try a more challenging version with the side plank pose. To do this, start in your regular plank position. Then, place one of your forearms on the floor with your elbow directly under your shoulder. Stack your legs together and twist your body so that one side is on the floor. Push your body up while keeping it straight.
Step 4. Perform leg lifts
Leg lifts help strengthen the abdominal and lower back muscles. To perform a regular leg lift, lie on your back with your arms at your sides. Lift one leg about 30.5 cm off the floor. Do it slowly and steadily. Hold for about 10 seconds then lower slowly to the floor. Don't bend your knees. Repeat the same process on the other leg. Do 10 repetitions of these for each leg. Repeat 1-3 times every day.
For a more difficult version, try lifting both legs at the same time. Lift slowly and steadily until it reaches a distance of about 30.5 cm from the floor. Maintain a firm position for a count of 10 and lower back slowly to the floor
Step 5. Perform side leg lifts
Stand straight with your feet together. Place your hands on your hips. Lift one leg in a straight position to the side of the body until it is about 15 cm from the floor. Do it slowly and steadily. Do not let the body tilt to one side. Keep your body straight up and down. Repeat 10 times, then do the same on the other leg. Repeat 1-3 times daily.
- Tighten your core and gluteus (buttock muscles) to keep your body stable.
- As you get stronger, lift your leg higher. Try lifting your leg and straightening it in front of your body. Try to elevate your feet every day. Make sure you're holding onto something to help maintain balance.
Step 6. Practice using a kettleball
A kettleball is a small iron weight that has a handle. By lifting a kettleball, you are forced to use your core to maintain balance. To strengthen your core, start with a 4-pound kettleball and do a variety of exercises, such as a half-kneeling halo position.
- Half kneel hello: Kneel on one leg. Hold a kettleball with both hands in front of your chest. Lift the weight up to the right shoulder. Then, move the weight behind your head. After that, move it to the left shoulder. Finally, bring the weight behind your chest. Repeat in the opposite direction. Complete this set 5 times, then kneel on the other leg and repeat the same five sets.
- Do this exercise 3-4 times every week.
Method 3 of 5: Improving Balance
Step 1. Balance on one leg
Balancing your body on one leg, while moving your body parts at the same time, will help you adjust your body weight balance point.
Stand with your feet together. Lift one of them a few inches from the floor. Hold this position for a few seconds with your eyes open. Then, close your eyes and continue the pose. Repeat on the opposite side. Do it about 5 times every day
Step 2. Try the clock position by resting on one leg
In this move, you will swing your arms like clockwork while trying to keep your balance on one leg. Stand on one leg and look straight ahead. Place your arms on your hips. Raise one arm to 12 o'clock, then start moving it until it's 3 o'clock, down to 6 o'clock, then 9 o'clock. Repeat with the other leg and arm.
Try to move your arm as little as possible. Breathe regularly and concentrate on keeping your body in balance
Step 3. Perform torso movements
Your torso is the core of your body, and practicing balance by focusing on it will help you maintain stability and improve your balance. To move it, stand with your feet shoulder-width apart. Stand on a mini trampoline or other soft/bouncing surface. Hold a heavy object in your hand, such as an exercise ball, weight, or something similar. Turn body to one side centered at the waist, then to the other side. Do this for about 10 times.
Move smoothly and deliberately, but don't sway your body. The body should include all spinal twists. Don't use the momentum to trigger you to twist again
Step 4. Perform a dead lift with one leg
This exercise requires very strong legs and being able to maintain balance as you lift the weight up. To do this, balance on your left leg and slightly bend the knee. Bend forward centered on your hips and touch the floor with your right hand. Hold a 2.2 kg weight in the same hand. Raise your right leg behind your body. Move back to an upright position slowly. Repeat for the other leg. Do 5 sets several times a week.
Practice doing this movement so it's really smooth. Try not to tremble. Breathe regularly and focus on contracting your calf muscles and core to keep your movements under control
Method 4 of 5: Practice Light Sports
Step 1. Try doing yoga
Yoga is a type of exercise that uses body poses to focus on relaxation, stretching, and strength training. Many yoga classes are offered in the studio as well as games, as well as on DVD and online. There are various types of yoga, from classes for beginners to more advanced ones. Some of the different yoga postures that can improve strength and flexibility (so you can raise your feet to your head) include:
- Downward dog/hill
- bench pose
- Warrior Pose / Warriors I and II
- Crescent pose
- Pose bound angle
Step 2. Try Pilates
Pilates is a way of exercising that emphasizes flexibility, strength, and endurance, especially those that are able to strengthen the core of the body. A 60 to 90 minute training routine usually includes repetitive exercises to increase strength. Most game and exercise studios offer Pilates classes. Search online to find a Pilates class/studio in your city. Some examples of Pilates exercises that focus on strengthening the core include:
- Heel slide
- Leg lifts
- Leg openings
- Heel taps
- Bridging
Step 3. Do combination exercises to develop core strength
Many sports incorporate exercises to develop core body strength. These exercises affect different parts of the core for even and thorough strengthening. Search the Internet for examples of combined core body exercises.
Method 5 of 5: Changing Diet
Step 1. Eat nutrient-rich foods
Eating quality foods and staying away from carbohydrates and refined sugars can help your body get the energy it needs to exercise efficiently and effectively. Eat lots of vegetables and fruits, whole grains, and protein-rich foods.
Step 2. Stay hydrated
Dehydration can result in weaker athletic performance, even when you're just stretching. Drink lots of water every day. You can also increase your intake of foods that contain water, such as watermelon, celery, and soup, to get extra fluids.
- When exercising, make sure you increase your water intake. Drink 740-890 ml of water about an hour before exercising. When exercising, consume 237 ml of water every 15 minutes.
- Avoid alcohol and caffeine, as both can dehydrate the body.
Step 3. Make sure you get enough sleep
Sleeping for 7-8 hours every night will help you to get the maximum rest. This way, your exercise skills will improve and you can focus on achieving your goal of being able to raise your legs above your head.
Step 4. Avoid smoking
Staying away from cigarettes can help you to maintain a healthy body. Inhaling cigarettes can weaken lung capacity and cause dehydration in the body.
Tips
- Make sure you do the same activity or exercise each time you stretch or strengthen one side of your body. Otherwise, you can potentially experience injury and imbalance in muscle shape and structure.
- Warm up the muscles of the body for each exercise routine. Warm up by stretching for 5-10 minutes and doing light cardiovascular exercise (eg by running in place).
- When raising your feet to your head, make sure you have support (use walls, benches, posts, etc.) in case you lose your balance.
- Also make sure you don't raise it too much, or your feet will hurt.
