Improved motor control
First of all, make sure that you perform the movements correctly not only in training, but also in everyday life.
Americans call this stage improvement of motor control. For example, control your movement not only when lifting a barbell in training, but also when lifting bags in a store - then you will not have back pain and there will be no stiffness in your lower back. Training takes only three hours a week. If you spend the rest of the time moving incorrectly, then these three hours will not help you much.
What to do: Constantly monitor your body.
How to develop body flexibility at home
In developing flexibility, it is very important to start each workout with 10-15 minutes of warm-up exercises. Warming up brings the muscles into working condition, increases their temperature, and this makes them more pliable and flexible. This will make it easier to stretch and reduce the risk of injury.
For warming up, cardio exercise is considered ideal, which can also be done at home. It will be enough to perform at least 2-3 cardio exercises.
On this topic:
Cardio training at home without exercise equipment – how realistic is it? A selection of the best exercises and training plan
There are several ways to develop flexibility at home:
- Repeated stretching. A certain action is performed repeatedly, which allows the amplitude to increase each time.
- Static stretching. The amplitude of the movement increases with the duration of the exercise. Here you need to relax, take a stretching position and stay in it for 10 seconds to a couple of minutes. The exact time depends on your level of training and physical capabilities. When doing this, you can enlist the help of a partner.
- Stretching with alternating tension and relaxation of muscles. First, they perform an exercise to stretch to the limit, then bend the joint to half the possible amplitude and in this position resist the pressure of the partner for 5-7 seconds. After this, the trained muscles are again relaxed to the limit, fixing the position for 5-6 seconds.
Working on joint position
Joints are a mechanism. When one of the parts of the mechanism is installed incorrectly, everything goes wrong. Two signs that a joint is not centered in the socket are pain and limited mobility.
For example, if, when trying to perform deep squats, you cannot sit below parallel, or when returning to the starting position you cannot fully straighten at the hip joint, the head of the bone is most likely displaced forward.
You cannot stretch with such changes - you will only aggravate the situation.
What to do: if there is pain or even just discomfort, consult a doctor or a highly qualified instructor - they will help return the bone to the center of the elastic cavity.
Professional advice. How to restore joint mobility and gain flexibility?
“I used to stand on the bridge and do the splits, but now I can’t bend over painlessly. Where did the former lightness, flexibility and freedom of movement go? After all, I’m only forty.” A picture familiar to many: isn’t it?
What to do and how to restore joint mobility and gain flexibility? The correspondent learned about this after talking with the instructor of group yoga programs, Taisiya Skvortsova.
Taisiya Skvortsova
“In general, flexibility,” explains Taisiya, “is the ability to perform movements with a large amplitude and scope. It depends on the condition of the joints and spine, how mobile they are. With age, in the absence of special training, flexibility is lost. I believe the level of flexibility is a measure of a person's age."
Want to test your flexibility?
Flexibility can be considered good if, after a short warm-up, you can do the following exercises:
- in a standing position, lean forward - down and, without bending your knees, touch the floor with your palms;
- while sitting on the floor, leaning forward, touch your forehead to your knees;
- standing with your back to the wall at a distance of 25-30 cm, raise your arms up and try to touch the wall with your hands without bending in the lower back;
- in a standing position, swing your leg forward and up to the level of your head, then to the side and back - above waist level;
- make a “bridge” with straight arms and legs.
“If you feel like you can’t do some of these exercises, then you need training,” the instructor continues.
Several exercises to restore joint mobility and flexibility from Taisiya Skvortsova
FOR SHOULDER JOINTS
1. Starting position (IP) - standing, arms up. Rhythmically move your arms back (10 times), then relax your arm muscles for 15-20 seconds. Repeat 5 times.
2. I. p. - standing, arms to the sides. Perform large circles with your hands, first in one direction, then in the opposite direction (10-15 times).
3. I. p. - standing bent over, arms straight on the back of the chair. Lean forward, arching (back straight) as low as possible. Repeat 10 times.
FOR HIP JOINTS
1. I. p. - the right leg is bent in front, and the left leg is straight behind. Perform springy squats without bending your back leg, and at every eighth count, turn in a circle and continue the exercise. Repeat 30-40 times. The effect will be greater if the leg in front is placed on a chair.
2. I. p. - standing. Bend your leg and pull your knee to your chest three times with your hands. Repeat with each leg 10 times.
3. I. p. - standing, sitting or lying on its side. Circular movements of the leg with a large amplitude, first in one direction, then in the opposite direction. Repeat with each leg 15 times.
FOR THE SPINE
1. I. p. - standing. Perform 5 springy bends in a row forward and down, touching your palms to the floor. Repeat 15 times.
2. I. p. - sitting on the floor. Lean forward, trying to touch your forehead to your knees. Perform the bends rhythmically 10 times in a row. Repeat 5 times.
3. I. p. - lying on your back, legs bent, feet on the floor, hands at the shoulders on the floor. Raise your torso (pelvis) and make a “bridge”. Try to fully straighten your arms and legs. Repeat 10 times.
“The exercises must be done every day. It is better to do them in a warm room, in a training suit. First, you need to warm up your entire body, muscles, ligaments and joints by running in place for about five minutes. And only after that begin special exercises. A month or two of this kind of gymnastics and you will feel yourself in a new free body,” concludes Taisiya.
Material prepared by Svetlana Tkacheva
Beauty and health - January 27, 2014 8262
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Improving the sliding surface
Each muscle is encased in a dense mass of connective tissue called fascia. The main function of fascia is to allow muscles to glide past each other.
Both a sedentary lifestyle and exercise cause the fascia to stick together, limiting movement. This means that before pulling the muscles (which is what we try to do with stretching), it is necessary to release the fascia.
What to do: apply pressure to the problem area. Foam rollers, balls, and elastic bands are best suited for myofascial release (as this process is called). The main thing is that while rolling, work the muscles across the muscle fibers. This massage can also be done before or after training.
How to determine your flexibility and whether you need to develop it
From a physiological point of view, there are two types of flexibility:
- Active. This is flexibility that a person can achieve only through muscle effort. To determine its degree, just stand against the wall and raise your leg as high as the stretch allows.
- Passive. This is flexibility that can be achieved under external influences: with the help of a projectile or pressure from a partner. To test this flexibility, you can rest your leg on the back of a chair or sofa and bend over as far as possible.
Passive movements always have a slightly larger amplitude. In general, flexibility in the shoulders, hips and spine is important for all people. Developing flexibility at home can later help improve coordination of movements, reduce the risk of injuries and sprains, and make it easier to master exercise techniques.
Thanks to its high flexibility, you can:
- improve musculoskeletal health;
- reduce the risk of developing arthritis and arthrosis;
- get rid of some excess weight;
- relieve fatigue and get a feeling of lightness;
- increase concentration;
- make movements smoother and improve posture;
- increase resistance to physical stress.
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Exercises
Exercise to restore the joint
Lie on your back. With one leg, perform the movement as if riding a bicycle, while the other leg remains motionless. Always bend and straighten your leg completely. Repeat five times, moving forward and backward.
Leg flexor muscle stretching exercise
Lie on your back with one leg extended on the floor. Raise your other leg at a 90° angle to the floor. Supporting your leg with a towel wrapped around it, lift your leg to a vertical position; the heel looks at the ceiling. You will feel a stretch in the hollow below your knee.
Leg flexor muscle stretching exercise
Sit on the floor and stretch your legs forward. Pull your toes up and press your knees to the floor. Try to reach your fingertips with your hands. Stay in this position and repeat the exercise 10 times. You will feel a stretch in the back muscles of your legs.
Muscle stretching exercise
Sit up straight and hold a towel between your knees. Press your shins and knees firmly together and hold the tension in the muscles for about 5 seconds. Then relax your muscles for 10 seconds. Repeat 5 times.
Muscle strengthening exercise
Sit straight on a chair and hold a thick book between your feet.
Lift the book by stretching your knees. Hold this position for 5 seconds, then lower your legs. Repeat 5 times. Muscle strengthening exercise
Sit upright in a chair. Raise and extend one leg. Lift your hip slightly away from the chair. Raise your legs one at a time, pointing up the inner and then the outer edge of the foot. Do 5 repetitions for each side.
