1.16 Shena keshide – stretch push-ups

Stretch push-up series are done with the feet close together. The stretch pushups are done rather slowly and are heavy on isometric muscle contractions. The purpose is to push the lactate threshold and to increase the muscle endurance.

Both end positions, i.e. the downward dog and the cobra positions, are held for a few seconds (3-7) and the descend on the Shena, for the actual push-up, are done slowly to stimulate slow-twitch (slow oxidative) muscle fibres.

While doing stretch push-ups it is important to keep the body straight and a relatively narrow grip on the Shena, on or on the inside of the legs of the Shena, and the arms internally rotated with the hands directly underneath your shoulders.

Stretch push-ups are done in multiples, usually in singles, doubles, and triples, with a lot of variations which we will explore in the Variations manual (level two) and the Combinations manual (level three)s. But first it is of utmost importance to learn the fundamentals and build a solid foundation of strength, endurance, coordination, mobility, flexibility and timing.

Shena keshide – stretch push-ups starting posture front view	Shena keshide – stretch push-ups starting posture side view
Shena keshide – stretch push-ups transition posture front view	Shena keshide – stretch push-ups transition posture side view
	Shena keshide – stretch push-ups end posture side view

Single stretch pushups

• Start in the down dog position, keep the feet together and your knees and elbow straight while pushing your head back between your arms with your chin tucked into your chest.
• Dig your heels into the ground to lengthen the legs.
• Successively bring your feet closer to the Shena, close the gap
• Every time you are in the down dog position you should strive to be conscious of these points and push ever so deeper into the stretch and a greater ROM.
• To perform the push-up descend in a controlled way, i.e. do not drop or sink unto the Shena, until your chest (midway of your sternum) gently touches the Shena, this is the transition posture for the stretch push-ups.
• Your weight is being supported by your hands and feet only.
• Extend through the elbow as you raise the chest, extending the spine, and gracefully raising your head up into the cobra posture AKA up dog, this is the ending posture of the stretch push-up. You have now done a single stretch push-up.
• Return by flexing from the core and hips, keeping your elbows straight, push your head between your arms and your heels into the ground until you are back in the starting posture or the down dog pose. Hold this posture for 3-7 seconds before commencing the next set or multiple.

Double stretch pushups

• Commence in the down dog position or the starting posture.
• Descend – lower yourself down until you make contact with the Shena i.e. the transition posture.
• Return – return to the down dog position as soon as you touch the Shena, i.e. the starting posture. Note that you do not come into the cobra or ending posture yet.
• Descend – lower yourself down again until you make contact with the Shena, i.e. the transition posture.
• Stretch – Stretch into the cobra or the ending posture and maintain isometric tension for 3-7 seconds.
• Return – to down dog, this will complete one set of a double stretch push-up. Hold this posture for 3-7 seconds before commencing the next set or multiple.

Triple stretch pushups

• Commence in the down dog position or the starting posture.
• Descend – lower yourself down until you make contact with the Shena, i.e. the transition posture.
• Return – return to the down dog position as soon as you touch the Shena, i.e. the starting posture. Note that you do not come into the ending posture or the cobra.
• Descend – lower yourself down again until you make contact with the Shena, i.e. the transition posture.
• Return – return to the down dog position as soon as you touch the Shena, i.e. the transition posture. Note that you do not come into the ending posture or the cobra.
• Descend – lower yourself down until you make contact with the Shena (transition posture).
• Stretch – Stretch into the cobra or the ending posture and maintain isometric tension for 3-7 seconds (Pose 3).
• Return to the starting posture i.e. the down dog position, this will complete one set of a triple stretch push-up. Hold this posture for 3-7 seconds before commencing the next set.

Key points stretch push-ups

• Your chest should always make contact with the Shena, this is when you have done one push-up.
• While doing stretch push-ups you should strive to bring your feet closer to the Shena in the downward dog position while maintaining straight arms and legs.
• Feel free to adjust your feet position dynamically to position yourself for the push-up. I often shuffle (small jump) back and forward to adjust my body position appropriately.
• Hands are slightly narrower than shoulder width apart, almost on the inside of the legs on the Shena.
• Hold each end position, Cobra or down dog, for 3-7 seconds between each push-up.
• Breathe deeply throughout each pose and perform them deliberately.
• Keep your core activated, move slowly & feel the stretch.
• Eliminate momentum as you approach the end range by briefly pausing at the end of travel.
• Keep elbows and knees straight throughout the movement, you’re only bending from the hip.
• Engage the core and push your hips down to the ground.
• Breath deeply and consciously eliminate the build-up of any momentum as you flow through the three poses of a stretch push-up.
• Keep your feet together.