What are the basic movements of flexibility training?

There are actually not many basic flexibility training movements that we can use in our daily life. The core are dynamic stretching movements such as leg presses, side lunges, arm circles, and side bends. In addition, static stretching movements such as knee-holding and heel raises, seated forward bends, seated rotations, and prone swallows can basically cover the mobility needs of all major joints and muscle groups in the body from shoulders and necks to ankles.

If you have just arrived at the gym and are going to do some strength training, or want to relax after running, the first thing you should do is dynamic movements. You don’t need to keep pulling for a long time, just slowly move the joints according to the range of movements. I had a runner before who relied on his youth to warm up from I just shook my legs a few times. The last time I ran a half-marathon, I strained my hamstring muscles. It took me half a year to dare to run long distance again. In fact, during the warm-up, I did two more sets of lunges and leg presses, 15 times each on the left and right, and gradually strengthened my heart. It only took two minutes. There is no need to suffer this fate.

At this point, someone may want to ask, doesn’t it mean that you can’t do static stretching before training? In fact, there is no completely unified conclusion in the industry on this issue. Some strength coaches believe that static stretching for more than 30 seconds before training will reduce muscle excitability and affect the performance of subsequent heavy movements such as squats and deadlifts. Some sports rehabilitation experts think that if If your joint mobility is particularly poor, such as people who unconsciously tiptoe when squatting, adding two sets of short static leg presses of about 10 seconds before training can help you find the correct sense of force. You don't have to adhere to other people's standards, what suits you is right.

If dynamic stretching is to "warm up and loosen" the muscles, then static stretching is to "base and upgrade" flexibility. Just like when you prop up new shoes, you have to slowly insert shoe stretchers and slowly expand them. If they are forced, the shoe stretch will be damaged. The same is true for static stretching. Take the most familiar seated forward bend as an example. Many novices hold their breath and reach down hard as soon as they start, arching their back like a ripe shrimp. In fact, the hamstring muscles of the hind legs are not stretched at all. They rely entirely on the waist to exert force, and it may even slip to the waist. The correct way is to keep your back as straight as possible and slowly fold down from the hip. Even if the fingertips can only touch the calf, as long as there is a slight soreness and stretch on the back of the thigh, it is enough. Don't try to reach the ground in one go. Keep practicing for two or three weeks, and most of the time you can easily touch the toes.

I have met a girl who works in Internet design. She sits for more than ten hours every day and draws pictures. Her shoulders and neck are so stiff that it hurts even when she turns her head. She went to the hospital for a check-up and said that there was no organic problem, but that her muscles were too tight. I asked her to stay at her workstation for an extra two minutes after get off work every day, and do two sets of arm circles, 20 times each, plus 30 seconds of sitting rotation. When turning, hold the back of the chair on the opposite side with her hands, and slowly turn her upper body. There is no need to pursue the extent of the turn, as long as it feels like a stretch. After persisting for half a month, she told me that her neck was no longer as hard as a stone as soon as she got off work. By the way, people with poor lumbar vertebrae should not practice sitting forward bending. It is much safer to lie prone on Yanfei. Lie on the yoga mat and stretch your arms forward. Lift your upper body and legs up a few centimeters at the same time. Hold for 3 seconds before lowering. This can not only increase the flexibility of the waist and abdomen, but also strengthen the lower back muscles. It is especially friendly to people who sit for a long time.

There is also a small movement that is easily overlooked by everyone called knee-hugging and heel-raising. Stand on one foot and hug the knee of the other leg toward your chest. Hold it for 15 seconds and change legs. You can do it while waiting for the subway or making coffee. It can not only improve the flexibility of the hips, but also practice some balance. It is very cost-effective.