How to do flexibility training

There is no need to pursue the pain of tearing and tearing. The core of flexibility training for ordinary people is light force for a long time and coordination with breathing. 3-5 times a week for a total of 10-20 minutes each time. In two weeks, you can feel the improvement in the flexibility of daily activities. You don't have to suffer the sin of "squeezing your legs and crying" as mentioned on the Internet.

Speaking of which, there is a lot of debate in the fitness circle about the details of flexibility training. Some people insist that dynamic stretching must be done before exercise, and static stretching can only be done after exercise. There are also many senior rehabilitation practitioners who believe that if it is just to improve the daily state of sedentary stiffness, there is no need to stick to this time point. You can do it when you are slumped on the sofa after work or fishing at work. As long as it does not hurt, there is nothing wrong with it. I have met a girl who works in design before. She sits for more than 10 hours every day. When she first came to see me, she bent down to tie her shoelaces and felt that her lower back was stretched. She practiced leg presses at home with the blogger, and every time she grimaced in pain. After practicing for half a month, her legs felt even stiffer. Later, I asked her not to do that high-intensity exercise. She would just do it for 2 minutes every hour she worked. She would sit on a chair with her back straight. When she exhaled, she would slowly bend to one side. When she felt a pulling sensation on her side, she would stop. When Guan was changing her shoes, she held the door frame and stretched the front of her thighs for 30 seconds. It was just a little amount of exercise. Half a month later, she told me that the last time she squatted down to play with the cat downstairs, she didn’t feel any pain in her waist when she got up. She didn’t have to pull her arms to reach the books on the top shelf.

In fact, our muscles, tendons and the fascia that wrap them are essentially like a rubber band that has been cooled. If you pull it hard, it will either shrink tighter or break. If you pull it slowly with a warm force, it will slowly stretch out and become more extensible. Many people always think that the more painful the exercise, the more effective it is. In fact, this is not the case. The pain is the body's alarm, saying that you have overstretched. If you still carry it hard at this time, it will cause the muscles to contract and become stiffer with more exercises. In serious cases, it will strain the ligaments.

There are also different opinions on the use of auxiliary tools. Some people say that you must first roll the foam roller to relax the muscles before stretching, otherwise it will be ineffective. Some studies by exercise physiologists have shown that if you do not have serious muscle nodules, you can directly stretch. Rolling the foam roller until it is slightly sore is enough. If you have to use it so hard that it hurts, it will easily cause micro damage to the soft tissue, which is not worth the loss. Some people always think that flexibility training is just leg training and waist training. In fact, the flexibility of small places such as shoulders, necks, wrists, and ankles is also very important. For example, if you are tired from typing, slowly push your fingers back for 30 seconds, which is the flexibility training of the wrists. When turning your head, slow down until you feel a pull and stop, it is the flexibility training of the shoulders and neck. If you notice these small details, the probability of stiff neck and sprained feet will be much lower.

You really don’t need to think about flexibility training too complicated, and you don’t have to sign up for a yoga class to practice it. You can just do it a few times in your spare time, and your flexibility will improve along the way, and you won’t have to compete with yourself to endure the pain.