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Insufficiently stretched muscles can lead to serious damage and injury. Four exercises that will help you test yourself and correct mistakes.
Walter Norton, Olympic champion coach and director of the Institute of Physical Education and Sports in North Reading (USA), asks each of his clients to complete these simple exercises in the first lesson. This helps him to understand the client’s physical condition and the degree of his preparation for training.
Spider-Man
What we check: How flexible are the thigh muscles?
- Get into a push-up position. Make sure your arms are parallel to your shoulders.
- Place your right foot in line with your palms. The right knee should be bent at a right angle, and the left knee should touch the floor.
- Gently move your right shoulder down, bending your arm at the elbow and placing your right palm on your left. Feel a pull in your thigh. Hold on like this for a couple of seconds. Breathe deeply.
- Return to the starting position and repeat the same with the left leg. Repeat three times.
The problem is in that case, if the right or left foot is at a different level with the palm, or if one leg stretches better than the other.
Pass the tests
- When do you feel in great shape?
- What sport suits you best?
What is the danger?
“Lack of stretch is caused by muscle weakness,” says Walter Norton. – The hip that stretches the hardest is the weakest. This causes serious problems with balance, forcing all other muscles to compensate for the “skewness” and because of this, overstrain. And overexertion can lead to muscle fatigue and serious injury.” For example, if your right thigh is weaker than your left, it means you are leaning more on your left leg while walking. If this is not corrected, over time it can lead to “wear and tear” of the muscles in the left knee and ankle.
“Caterpillar”
What we check: tibia and hamstring.
- Get into a push-up position. Then begin to take tiny steps towards the hands. Keep your back, arms and knees straight. Gradually, you should turn into the letter “A”. Stay in this position for a few seconds.
- Then begin to gently move your hands, returning to their original position. Do not bend your knees and elbows.
- Repeat this exercise three times.
The problem is in that caseif you can’t do it without bending your knees and elbows.
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What is the danger?
Excessive tension in the calves and hamstrings can mean that your legs are not working properly. “I often see this in treadmill enthusiasts,” says Walter Norton. “They run forgetting to raise their knees, and for each new step they stretch their feet forward, injuring the muscles on the back of the leg. Improper footwork can also mean putting too much stress on the back, which can lead to serious injury.”
“Perpetual Motion”
What we check: how well your hips can move together.
- Get on all fours, lean on your elbows. Spread your knees as wide as you can.
- Without lifting your elbows and forearms from the floor, begin to move your hips back and forth. Hold each position for a couple of seconds.
- Try to increase the range of motion each time.
- Repeat ten times.
The problem is in that caseif you can’t spread your knees wide enough or if you can’t increase your range of motion.
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What is the danger?
If there is tension in the hips, then it is likely that all the muscles in your body are in the same tension. “Most likely, you lead a sedentary and too motionless lifestyle,” explains Walter Norton. – Once you start exercising, or at least walking more, your whole body will start to move more easily. This problem is common in older people, who tend to repeat only one movement (“sit-up”) throughout the day.” A sedentary lifestyle is dangerous because it can lead to heart disease and high blood pressure.
“Pretzel”
What we check: gluteal muscles.
- Sit on the floor with your legs as wide apart as possible and your knees bent.
- Bend over to your right leg, while trying to put your left knee on the floor without bringing your legs together. As you bend over, turn your torso and place both hands on the outside of your right leg.
- Now try to touch the floor with your chest. Get down to the highest possible height. Stay in this position for a few seconds.
- Return to the starting position and do the same with the left leg.
- Repeat the exercise two times on each side.
The problem is in that caseif you can’t touch the floor with your knee or bend low enough.
Read more:
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What is the danger?
When your gluteal muscles are tense, they are not able to move as they should. And then your back takes on an additional load, which can lead to strain and pain. Train to stretch equally well in both directions, even if you feel more tension in the unstretched muscle. Otherwise, there is a high probability of injury associated with an uneven distribution of the load.
How to fix the situation?
“Of course, all the problems voiced sound unpleasant, but there is a solution, and it is very simple,” says Walter Norton. – Move more. If you lead a sedentary lifestyle in the office, walk more. If you regularly go to the gym, but still can not boast of flexibility, try to give yourself a balanced workout, not focusing on the same muscle group all the time. Don’t forget to stretch! Stretch 3-4 times a week, and in a month everything will change.
See more at publications of The Huffington Post.