Flexibility training techniques and methods

The core logic of flexibility training has never been "relying on brute force until it hurts", but "prioritizing nerve relaxation, gradually adapting muscle tension, and matching one's own movement needs." There is no universal method suitable for everyone. There are four major categories of mainstream techniques: static stretching, dynamic stretching, PNF (proprioceptive neuromuscular facilitation technology), and active range of motion training. They should be used in combination according to your training goals and physical tolerance. Blindly following the "7-day quick cross" tutorial on the Internet will easily cause irreversible damage to muscle strains and ligament laxity.

A while ago, I met a little girl who had just signed up for a yoga class. In order to catch up with the progress, she crossed the crossbar and asked the instructor to sit on her back and press on her. She tore her hamstrings to a second degree on the same day. It took almost three months of rest before she could walk normally. Don't tell me, this misunderstanding of "pain is effective" has really deceived too many people. The earliest flexibility training system did come from the acrobatic and dance circles. Most of the practitioners had the foundation since childhood, and their joint mobility and ligament tolerance are much higher than ordinary people. It would be strange to directly copy their training intensity without causing problems.

If you usually like to run marathons or ride long-distance endurance events, then static stretching for 30-60 seconds after training is particularly suitable. Early tracking studies in the field of exercise physiology have also confirmed that long-term static stretching can effectively relieve delayed-onset muscle soreness and help muscles restore normal elasticity; but if you practice powerlifting or weightlifting, which require explosive energy For strength-building projects, do not do static stretching for a long time before training. Many experimental data show that static stretching for more than 30 seconds will temporarily reduce the maximum force output of the muscles by 10%-15%. Just stretch for 10 seconds at most to loosen the stickiness in the muscles. Instead, it is recommended to practice dynamic stretching, such as walking lunges and arm circles, to open the joints and then put weight on. Oh, yes, there are different opinions. I know several national-level weightlifters who like to do static shoulder exercises for 20 seconds before competition. They say it can reduce the feeling of stuck when exerting force. This thing has great individual differences, so there is no need to stick to a certain standard.

By the way, there is another point that many people ignore. After you warm up before pulling, the viscosity of the muscles will drop by 40% after the body temperature rises. If you pull directly in thick clothes in winter, you will definitely not be able to pull it open and it will cause pain. It is best to jump rope for two minutes or walk briskly for 5 minutes. Then pull after your body is warm. It is much more efficient.

When I used to practice snatch, the active range of my shoulder was not enough. I could passively bend it to 180 degrees, and when I lifted it by myself, it could reach up to 160 degrees. The hard impact of the weight directly caused supraspinatus tendonitis. Later, the rehabilitation teacher taught me to use the PNF method, such as pulling the shoulder first. Use your own resistance to exert force and retract, then relax completely after resisting for 5 seconds, and then let others gently help you pull away. Each time you only need to walk 1 centimeter more than the last time. After practicing for two weeks, the active range of motion directly meets the requirements of the snatch. It is more effective than the three months of blind pressure I used to do. However, PNF also has disadvantages. It is difficult to operate by yourself. It is best to have someone who understands help you, so as not to strain the muscles by blindly resisting.

If you are a sedentary office worker with no need for professional exercise and just want to relieve shoulder and back pain, then you really don’t need to do those fancy things. Just remember two tips: one is to exhale evenly throughout the process of pulling, don’t hold your breath. When you pull the back of the thigh, you can inhale full air and hold it down while pressing down. The feeling is completely different from when you exhale until the lungs are almost empty and then go down further. The latter can go down further. Walk at least 5 centimeters and it won't hurt; the other is not to pursue "standard movements". For example, when you pull your pectoralis major, stop as long as you can feel the pulling sensation in your chest. You don't have to put your hands behind your back and press them against the wall. Everyone's joint structure is different. I have seen friends whose acetabulum is naturally deep. After practicing yoga for three years, the cross cross is only 10 centimeters short. Due to natural structural limitations, hard pressure will only wear away the cartilage, so there is no need to compete with yourself.

There is a lot of quarrel on the Internet right now about "Is stretching useful?" In fact, both sides are right. Those who say it is useless mostly mean that static stretching for a long time before training will reduce explosive strength, while those who say it is useful mean that stretching after training can relieve soreness and maintain normal range of motion. It is not a matter of one scenario. The quarrel is simply because the premise is not clearly explained.

I have been playing physical fitness for so many years, and I have seen too many people who hurt themselves in the pursuit of speed. Flexibility is really a matter of slow work and careful work, just like raising green plants. Just water a little every day. If you water half a bucket at a time, the roots will be soaked. Stop every time you feel a slight stretch, stop for 20-30 seconds, and do a few more sets. It will be more effective than if you hold on to the pain once, right?