The basic movements of flexibility training are

At present, the basic movements of flexibility training that are generally applicable in the field of public fitness mainly cover three categories: static stretching, dynamic stretching, and PNF (proprioceptive neuromuscular facilitation) stretching, with a total of more than 10 universal movements. Among them, the five basic movements that beginners are exposed to first and have the highest adaptability are usually the static stretching of the hamstrings, the cat-cow spine activity, the cross-arm shoulder stretch, the lunge hip flexor stretch, and the seated forward bend, which can almost cover the basic flexibility needs of the four core areas of shoulders, backs, hips, and legs.

A while ago, I led several sedentary colleagues in my company to practice door stretching. I only taught these five exercises in the first week. Most of them reported that their shoulder and neck soreness and hip root stiffness were relieved a lot. But if we really dig into it, the usage of these movements by different sports schools is actually very different, and there is no "standard answer" at all.

For example, the most common static stretching of the hamstring muscles is performed by ordinary fitness enthusiasts in a sitting position or standing against a wall, with one leg straight, and the upper body slowly leaning forward. Stop when you feel an obvious stretch on the back of the thigh, and hold for 30 seconds before changing sides. The main goal is to ensure safety without any threshold. But friends who practice yoga will most likely tell you, don’t freeze. Every time you exhale, follow the force of your breath and sink another centimeter or two. You don’t need to pursue your hands to touch your toes. It’s more important to feel the flow of force. Powerlifters may also add a variation: when stretching to the maximum extent, deliberately tighten the back of the thigh for 5 seconds, then relax and sink a little, the effect is twice as fast as pure static stretching - in fact, this is a simplified version of PNF stretching, but if ordinary players have no guidance, it is easy to exert too much force and pull the muscles, so coaches generally will not teach it from the beginning.

Oh, by the way, many people will classify the cat-cow pose into core training. In fact, it is a golden exercise for entire spinal flexibility training, especially suitable for office workers who sit for eight or nine hours a day. I have met a back-end programmer before. When he was in a serious condition, he could hear his neck cracking when he turned his head. When he practiced the cat-cow pose, his upper back was as stiff as a wooden board. He could not arch his back or slump his waist. He insisted on doing 15 sets in bed every morning after waking up. After half a month, he never had the stiff neck problem again. There is also a controversial point here: Rehabilitation practitioners usually require you to keep your core tight during the exercise, and not to collapse your waist too much and squeeze the lumbar spine. However, many yoga schools will ask you to relax your core as much as possible and maximize the mobility of the spine. If you have lumbar protrusion, it is recommended to listen to the rehabilitation practitioner. It is always right to be more stable.

Among the basic movements of dynamic stretching, lunges, squats, rotations, and leg swings back and forth are the most frequently used and are generally done in warm-up before exercise. Before I ran the half-marathon last year, I had to do 10 sets of lunges, squats, twists, and hip openings every time I warmed up, plus about 20 leg swings back and forth. I didn’t even get cramps in my calves during the entire run. But here’s a reminder: Track and field coaches generally require the leg swing to be as wide as possible, but the general view in the field of sports rehabilitation is that when swinging the leg, it should not exceed the natural range of motion of the hip joint. Swinging the leg too hard can easily pull the iliotibial band, and the gain outweighs the loss.

There are also small movements that many people tend to overlook, such as wall push and stretch of the ankle joint and wrist flexion and stretch of the forearm. Although they are inconspicuous, they are very targeted. Girls who often wear high heels should practice more ankle stretching, which can relieve calf muscle tension. People who often play games and type on keyboards should practice more forearm stretching, which can also prevent tenosynovitis.

Finally, there is no need to worry too much about the "basic movements that must be practiced". If you are a rock climber, you will definitely need to practice more shoulder and finger opening movements. If you are a folk dancer, the standard of waist and leg press movements will definitely be different from those for fitness. To put it bluntly, flexibility training is essentially to help you open up your body's range of motion. As long as it doesn't hurt when you do it, there is an obvious sense of stretch, and you feel relaxed after practicing, then it is a good exercise for you.