Basic movements of flexibility training include

The basic core movements of flexibility training are divided into three categories: static stretching, dynamic stretching, and PNF (Proprioceptive Neuromuscular Facilitation Technology) stretching. The five practical high-frequency movements that the public can use daily are mainly seated forward bends, cat-cow pose, lunge leg press, single-leg hamstring stretch, and shoulder wraps.

Don’t rush to practice one by one on the list. I have met too many novices who insist on forward bending from the beginning. They grimace for half a month, but their hamstrings are stiff and even hurt when going downstairs. The problem lies in not understanding the applicable scenarios of different movements, as well as the controversial points of these movements in different circles.

Take the seated forward bend that everyone is most familiar with. I took the physical test when I was a student. The routine is to sit flat with your legs straight and your upper body forward to reach your fingertips. It mainly stretches the flexibility of the hamstrings and lower back. What’s interesting is that this action has been quarreling in the fitness and rehabilitation circles for almost ten years: fitness factions believe that static forward bending for more than 30 seconds before strength training will temporarily reduce muscle explosive power, and it is easy to lose weight and injure the waist when doing deadlifts and squats. ； The rehabilitationists directly say that people with lumbar protrusion and lower back strain cannot do the bent version of forward bending at all. Instead, they must sit with one leg bent, the other leg straight, and the upper body folded from the hip to reach forward to avoid bending over and putting pressure on the lumbar spine. I used to help a runner with lumbar protrusion adjust his movements and changed his standing forward bend to this single-leg version. After practicing for three weeks, he said that his hamstrings were no longer so tight that he felt cramped after running.

Oh, by the way, many people have the impression that stretching is static. In fact, stretching with small movements, such as leg presses, lateral hip walking, and shoulder circles, all belong to the category of dynamic stretching and are more suitable for warming up before exercise. There is also a small controversy here: in the early years of physical education teaching, everyone was asked to bounce slightly when pressing the legs. Nowadays, many popular sciences say that this kind of elastic stretching is easy to strain, but in fact, as long as the amplitude is controllable and the force is not strong, for people who already have a certain foundation in exercise, it can open up joint mobility more quickly than pressing stiffly. If you are in a hurry next time you go to play, don't stand there and press your legs for a long time. Do 15 lunges and press your legs on one side, and then swing your shoulders 10 times. When you run, your hips and shoulders will not get stuck at all.

If you want to quickly improve your flexibility, such as preparing to learn to dance or do the splits, you can try PNF stretching. The most commonly used one is single-leg hamstring stretching: Lie flat on the ground, lift one leg up on the wall or door frame, and push hard toward the wall for 5 seconds (as if you are pushing the wall away). After you are completely relaxed, you will find that your legs can be closer to the wall. Repeat three or four times, and the results will be more than twice as fast as pure static. However, rehabilitation practitioners generally do not recommend this method to novices to practice blindly on their own. After all, the intensity of the confrontation is difficult to control. I have seen a girl practice at home by herself before. She strained her hamstring muscles by using too much force and had to rest for a whole month. It will be much safer if there is someone to assist.

Don't just focus on pulling your legs. The flexibility of your shoulders, back and spine actually affects your daily state. I used to sit down at my desk and write a lot of plans, and my spine was as stiff as a sun-hardened plastic tube. It was difficult to turn my head. I practiced the cat-cow pose taught by my yoga teacher for a week and it relieved most of it. However, I would like to remind you that many friends who practice strength say that if the core of this movement is not tightened, it is easy to collapse the waist and injure the lumbar spine. When doing it, remember to draw in your belly a little and don't put all the weight on your waist.

In fact, after all, there are only a few basic movements. There is really no need to come up with any fancy tricks, and don't believe in the nonsense of "opening the cross in 7 days". Everyone's natural flexibility is very different. Some people are born with the ability to bend their legs behind their heads, and some people can't reach their toes after practicing forward bends for half a year. As long as there are no joint jams or tight muscles during daily activities, it is completely sufficient. If you have old injuries or joint discomfort, don't blindly follow online tutorials. Find a reliable rehabilitation practitioner to help you adjust your movements. This is better than anything else.