How to fix wrong twine. Why can't sit on the transverse twine
flexible, beautiful body Isn't that every girl's dream? Stretching and stretching are one of the most popular trends in fitness clubs, sports and dance sections. There are a lot of studios that specialize only in splits, and you can find a lot of stretching lessons on the Internet. It would seem that in this matter for a long time everything is simple and clear. But people have a lot of stereotypes about stretching. We have collected the most popular misconceptions about stretching.
Stretching is very painful
There is a stretch for athletes, dancers, circus performers. And there is - for ordinary people, and this is called "improving stretching." "Minus" splits and deep backbends are achieved by professionals through long and hard training, sometimes on the verge of a nervous breakdown or rupture of tissues (muscles, ligaments). And first you need to understand what you want to achieve.
Stretching is painful. Who has the strength to endure - the results will be better. Over time, you get used to this pain and no longer pay attention to it. If a person is flexible, stretching is faster.
In health fitness, stretching is used in doses, with an eye to the physical capabilities of a person. In fact, it is light and practically painless exercises, which should moderately increase flexibility, relax muscles and strengthen the musculoskeletal system.
Adequate stretching helps to achieve flexibility, freedom of movement. This is especially important for those who sedentary work. Stretching also minimizes the risk of muscle injury during training and ensures progressive posture correction.
Stretching - only for young people
If you are not left with the idea of learning to sit on the twine as an adult - find yourself good coach. And if you decide to do it yourself - carefully follow the process, do not allow severe pain, this is fraught with muscle strain.
Of course, in childhood and adolescence, the joints are more mobile, the muscles and ligaments are obedient. With age, flexibility deteriorates, especially without constant training. But even if you start exercising at the age of 35-40, you can not only stretch, but develop freedom of movement. Sometimes it also happens that an adult can be more flexible than his child.
Proper stretching will help get rid of back and lower back pain, improve posture and just be in good shape.
The main tasks of stretching are leisurely, smooth stretching and gradual strengthening of the muscles of the whole body. Muscle fibers become more elastic, as they are better supplied with nutrients.
Stretching helps you lose weight
Many girls go for stretching in the hope ... to lose weight! Yes, in theory, if active stretching is accompanied by pain or if you are stretching in combination with strength exercises, the body gives an intense hormonal response to the load. Cells will release chemicals - neurotransmitters that affect the activity of "fat depots". But it’s not worth placing high hopes on stretching, especially if it takes place in a soft mode and not very often.
Yes, the metabolism accelerates during stretching, but it cannot be said that you can lose a lot of weight from stretching alone.
Want to shed a few extra pounds? Include strength or aerobic exercise in your program and adjust your diet. And the fact that stretching improves blood circulation, saturates the tissues of the body and the brain with oxygen, contributing to general improvement mood and clarity of thought - a fact!
Gender and anatomical features affect the ability to stretch
Flexibility is more associated with women: gymnasts, figure skaters, dancers confirm this. Most often the structure hip joint allows women to perform movements with greater amplitude, including sitting on the splits. Their connective tissue is more elastic and extensible than in men. The structure also contributes to better stretching. muscle fibers. But there are exceptions.
There are people who, due to genetic characteristics, are not very flexible. It also cannot be ruled out that due to the structure of the joints, more often the hips, some will have a limited range of motion. These people have poorly developed eversion of the hip. In particular, this prevents them from completely sitting on the transverse (straight) twine.
In general, the issue of anatomical flexibility is not entirely unambiguous. Someone can sag well in the back, but have unstretched muscles and ligaments in the elbow or ankle joints. The ability to stretch is also affected by muscle imbalance, muscle control (coordination) or immobilization (if your joints have been limited in movement for some time or did not work at all).
The more you pull, the better the effect.
Do not believe those who promise you to stretch or put you on the splits in record time! The rule "The more often, the better" does not work here. More precisely, like this: you need to stretch moderately, give the body time to recover. And for each person everything happens individually.
Of course, as with any physical activity, regularity is important when stretching. Stretching is best done 2-3 times a week. Otherwise, overtrained muscles will block movement. Especially if you overdo it in every workout, resulting in microtrauma.
How to stretch correctly?
- Always warm up before stretching;
- Perform all exercises slowly and smoothly;
- Breathe calmly, concentrating on the stretching process;
- Drink water - "nourished" muscles will be better stretched, and make sure that your diet contains a moderate amount of salt - its excess prevents the development of joint mobility;
- Try different types exercises on the advice of a trainer - some may not suit you due to individual characteristics;
- Don't try to stretch when you're tired - your body will become unruly and your risk of injury increases.
In general, stretching is good for the body. During stretching, not only improves physical state person, but also his well-being. Listen to your body, stretch wisely, don't chase fleeting goals!
Cases when novice athletes damage: stretch, tear ligaments, get bruises and hematomas are not uncommon. Everyone knows how the human brain works. If he receives a signal about a great desire to do something, he immediately finds solutions to implement his plan.
So, let's look at stretching errors.
#1 . No warm-up before stretching. This point is important for both beginners and pros. No matter how much you have been training, you need to remember that before you start stretching, the muscles must be soft, elastic. In order for them to become so, arrange for yourself intense warm-up for at least 10-15 minutes. It can be anything: cardio training, jumping rope, circuit training, running, etc. If you feel hot, you sweat well - this is the time when you can start exercising.
#2 . No need to try to move mountains on the first day. Sagging between chairs, throwing your legs too high. If your ligaments immediately encounter such tension, it can turn out to be deplorable. Start with lunges, folds and swings. These exercises will prepare your ligaments for further work.
#3 . Do not perform stretching exercises with sudden movements. As you know, in order to stretch, muscles and ligaments need fixation and time. Therefore, in no case do not try to sit in a twine in jerks. Fix the position in which you spread your legs as much as possible, and stay in it for several minutes. During this time, you yourself will notice how you gradually disperse into a twine. Spend more time, but do not damage your ligaments. Be sure to take breaks of a few minutes before such approaches.
#4 . Don't ask or let non-professionals stretch you. Firstly, they may not calculate the force, and secondly, it is completely wrong to pull you. For example, with the same jerks that we talked about above, or twisting the hips is wrong. With such a stretch, you can get a dislocation of the hip and acquire other unpleasant sores.
#5 . Don't take long breaks. If you are already determined to stretch, then do not give up halfway through. It happens that in the first few days a beginner sits in a twine, or becomes a bridge and quits training to celebrate. After the break, he comes to the gym, thinking that he is a pro, immediately sits down in the splits and tears the ligaments. It is better to practice every day or every other day a little bit.
#6
. Both beginners and professionals need to give up some exercise without a warm-up.
We are talking about a jump with legs apart in a twine ( in longitudinal or transverse). The fact is that this harmless exercise can also lead to damage to the ligaments. Unheated, rigid, inelastic ligaments may not withstand a jerk into a split. Therefore, at the very beginning of the workout, warm up well. We talked about this earlier.
#7 . Krepatura. What is it, and why is it dangerous? Krepatura is called muscle pain, which occurs some time after a workout. There is no need to be afraid of it, on the contrary, pain means that the stretching process has begun and you are working correctly. The danger is that krepatura should not be confused with acute, sudden, sharp pain. It may be a wake-up call that you have damaged your ligaments. In this case, try to stand up gently and try to walk a couple of steps. Even if walking causes severe pain, see a doctor immediately.
#8 . Talk to professional trainer to help you stretch. From my own experience, I can say that when the coaches stretched us in the classroom, it was very painful. We cried, clutching the sleeves from the gymnastic leotard in our teeth. And it was quite normal. Without patience and pain, you most likely won’t sit on the twine, ( an exception only for those who are naturally given flexibility). BUT! There was a case when one of the coaches fell ill, and her sister just came to visit the gym, having no idea how to stretch. She volunteered to replace our coach. As a result, when they stretched me into a transverse twine, this sister incorrectly fixed my thigh. Which eventually led to a dislocation. Trust only knowledgeable people!
#9 . Restoring ligaments is a long and unpleasant process. Treatment can last from 2 weeks to six months. Massages, hot baths and special exercises will be your recipe for the coming months. Does anyone really want to get injured instead of flexibility?
Keep track of how and what exercises you do, consult with a trainer and remember that health is above all.
The article was prepared by stretching and fitness trainer Svetlana Rey.
Today we will talk about longitudinal splits and about the main mistakes that 99% of people make. Throughout my practice, I keep statistics and I can say with confidence that everyone sits on the wrong longitudinal split. No one simply informs you how it is right, how safe, etc. As a rule, stretching "coaches" in various studios frankly do not care how you sit on the splits (it is possible that they also do not know how the longitudinal split looks right), the main goal is to squander as low as possible to the floor, and the health of the student does not matter at all, the main thing is to earn more money, but today is not about that.
If you make all the mistakes listed below in the article, I can guarantee you that you will get: an injured lower back, sore knees, there may be a sharp pain in the arch of the femur and pelvic bones, and many other unpleasant things. If you want to sit on the longitudinal twine correctly and safely, then this article is for you.
Pay attention to the photo below, it shows " Wrong" (top)
and "correct" (below) longitudinal twine.
I want to note that most studios and stretching trainers do not pay attention to these points, although they are fundamental. At correct twine:
1. Your hips should be STRONGLY parallel to your shoulders, not sideways;
2. The heel of the back foot should point up towards the ceiling;
3. Body weight distributed approximately 60(back)/40(front).
Main mistakes:
1. Your hips are turned out and pointing to the side, BUT they must be strictly facing where your front foot is pointing. You can sit with your hips turned out on a longitudinal split, but this can cause injuries to the hip joint, overstretching of the ligaments and tendons. After the “wrong” split, it is extremely difficult to relearn to the correct position and takes much more strength.
2. If the heel of the back leg is facing the ceiling, then you are doing everything right, but if it is turned towards the front leg, then you have wrapped your hips and pulling the longitudinal split is WRONG!!
3. How else can you determine whether or not you are sitting on a twine? According to my observations, in most cases of incorrect splits, well, as in most cases, in 100/100, when the hips are turned to the side, then the person tries to sit on the front leg and seat the front buttock on the floor, this is WRONG! With the correct position, the weight of the body is distributed a little more on the back leg, which allows you to lay the quadriceps of the thigh on the floor, only in this position the twine is considered correct. If the first thing you felt when approaching the floor was the buttock on the floor, and not the thigh of your hind leg, then you are sitting incorrectly and you need to urgently correct the mistakes. Again, if you are already sitting on the splits, then the body weight is distributed 50/50, if you only stretch, then the weight should be shifted a little more on the back leg in proportions of 65/35 or 70/30.
If you came to the studio and the coach does not correct you, but simply crushes you, only pushes you to the floor faster and more, then my advice to you is: run away from this studio until you are made disabled. Approach carefully and seriously to the choice of a studio and a trainer, you are no longer a baby with soft joints, ligaments and tendons, you have a long-formed body with tight ligaments, tendons, joints, and therefore the issue of stretching must be approached thoroughly. When stretching, your number one priority should be
It turns out that even the masters of enlightenment are discussing splits these days. Of course, they say that we are equally perfect before and after the twine, the twine itself does not make us cooler. However, the fact that they talk about it testifies to the relevance of splits today. Many strive for them, and this path is not easy. Here are the most common mistakes along the way. If you keep them in mind, then you can not only bring the cherished goal closer, avoiding injuries, but also improve your health a little.
A large number of people, in an attempt to sit on the twine, exhaust themselves with the most unpleasant stretches, injure muscles and ligaments - and all for the sake of one element, which can sometimes be used in dance. Or maybe not used. The ability to raise your legs high and the ability to sit on a twine are different types of flexibility, do not confuse them. This will be the first mistake on our list.
1. If I sit on the splits, I can consider myself flexible.
You can be flexible, but do not sit on the twine. There are different types of flexibility, but twine is one gymnastic element, an exercise that is neither a panacea nor an indicator of flexibility.
This is an exercise that can be mastered along the way of your development, but remember that this position of the legs is not physiological or natural, it is important to master it competently, and not anyhow.
2. If I want to raise my legs higher, I must reach for the twine.
Leg swings are a dynamic stretch that requires the active work of almost the entire body. If you develop flexibility in yourself with the help of dynamic movement, you will do swings well, twine has nothing to do with it. Muscle work, position of the hips and body are noticeably different in these exercises.
The ability to hold the leg high in the air is active stretching, it works because one muscle relaxes and stretches in conjunction with how the muscles on the opposite side contract. This is a separate type of biomechanical interaction and is associated with deep processes at the level of neural connections.
When we sit on the splits, this is passive stretching - not the most rewarding way to stretch the muscles and one of the more traumatic. As the name implies, the muscles are stretched passively, by pressing them to the floor under the weight of the body (unless someone else is pressing on you from above).
3. Pull the twine on the right leg and on the left.
There is a snag in your attitude because of such a wording of the phrase. Twine is done two legs, both stretch - both right and left, this is its essence. Beginners, on the other hand, often stretch only the front leg, thinking that for the twine to the right one must pull the right one. For a split with the right foot in front, it is important to open exactly the left thigh, the action of the leg lying behind is very, very important. Most injuries are due to this mistake.
If you can sit with your back straight and your two straight legs out in front, then you have enough flexibility so that your front foot is on the floor in a split. Stretching requires the leg that you take back. When stretching into a split, do not lean forward - pull your back leg, sit straight. If you are still too high and you can’t sit up straight at all, continue doing preparatory stretches or use improvised means for support - chairs, sofas, yoga blocks, friends, etc.
4. We pull all three twine - right, left and transverse.
Of course, it is important to develop your flexibility in all directions, but the transverse split is a separate position, although it is called a split, but this is another stretch that involves other muscle groups and a different position of the joints, treat it as a separate element and do not interfere with all the splits in one heap. Give each species individual attention and enough time.
5. The amount of time spent stretching.
Often, during a hitch after a lesson, the following order is observed: pull the right twine, pull the left, pull the transverse one and then pull something else or finish the lesson.
Or here's another: we sit down on the "twine" - more precisely, on a distorted likeness of the twine, if you are not sitting on it yet, set a timer and wait for happiness for five minutes.
Firstly, if you are a beginner, then working with twine is a fairly deep muscle preparation, treating it superficially is stupid and useless.
We won't build abs by lifting our legs once. We will lift them at least eight times, otherwise we will do several more approaches and we will do other exercises for the press, add twists, springs, holds - different abdominal muscles are involved there, and we want to pump everything.
It's the same with flexibility: stretching once won't make you flexible. It is necessary to do several approaches, stretch in different directions and in different ways. It is important to keep in mind that you are working with a complex of muscles, different muscles on two different legs.
Overexposure to stretching, especially passive stretching, is also dangerous. We do not now take separate types of professional stretching, for people who are already flexible and strong and who know their body well and have been working with deep stretching for a long time. We are talking about twine for beginners. Holding it for a few minutes can be effective for some, but in general it is completely unnecessary and traumatic. It is better to do ten sets of 10-20 seconds than one 5-minute set, which can provoke a protective contraction (stretch reflex) and cool the muscle.
You need to train how you will use it. If you don’t have to sit in the splits for a long time in the dance, why work out a five-minute split? Maybe you need the ability to fall into the splits quickly, then you will need to work on dynamic stretching, and not sit in one place for a long time.
6. The position of the back leg during the split.
This is not a mistake, but a contradiction that exists in stretching, because in different cases and types of physical activity, different splits are required. It is not fatal to sit in an imperfect gymnastic split with an open (turned to the side) back thigh. Maybe I like to sit like this. There are some situations when exactly such a split is required - for example, for a split jump with the style of Dancehall Queen or other street style. Sometimes in martial arts it is necessary to stretch just such an open twine. In addition, if you are stretching just for yourself, even such an open twine is already pretty cool.
At the same time, it is believed that it would be good to do the twine evenly - with the hips located on the line perpendicular to the line of the legs. To do this, it is important to pay attention to how the hind leg lies. Indeed, as a rule, it is not possible to put it evenly due to muscle clamps in the back - a shortened psoas muscle, which suffers from our constant sitting position in most life situations.
We, as a rule, are drawn to the twine “just to sit down”, but it doesn’t matter how and at what cost. We twist wherever we have to, without thinking about what kind of twine we need and how to position the back leg. Moreover, it is not visible, why think about it! I generally recommend laying it flat, knee down. However, as I said, the split is not a natural position for our hips. Naturally, they open well in a diagonal and not perfectly even, so the main thing here is to have an understanding of how the hips work, which muscles are underdeveloped, what is the purpose of the twine and how you feel in it.
7. Twine is a stretch for the legs
Twine is not a stretch at all, it is an exercise that requires complex flexibility, stretching different parts of the body in different directions. This is a deflection and an inclination at the same time. This requires not only stretched muscles on the legs, but also the muscles of the press and back, and of course the pelvic girdle.
Based on this, when preparing for the splits with the help of other exercises, it is important to warm up and stretch not only the legs.
8. Twine is good because it stretches the legs more.
Unlike point 7, where we discussed that the split stretches not only the legs, here we are talking about the effectiveness of the twine as a stretching method.
When we stretch, our body resists unnatural positions in order to protect muscles, blood vessels, ligaments, and even skin from stress that could damage them. When we pull only one leg, we are dealing with only one muscle group, and there will be much less resistance, which means that the stretch can be done much more effectively. The twine in this case is not so effective.
In some styles of movement, the twine is necessary as a basic element, for example, for those who practice pole dancing, it is important for performing many other elements. But even if you desperately need this twine, do not neglect other stretching elements.
9. Twine is the purpose of stretching.
In general, in order to comfortably sit on the splits, you need to be stretched on the splits with over-extension, that is, with your legs open more than 180 degrees. This makes us think that we should strive not for the splits, but for the openness of the joints and the healthy coordinated work of the muscles, which allow us to do more than just the splits.
Do not strive to sit on the twine, strive to develop, and do not limit yourself to the twine. If you are determined to develop your flexibility, then strive for more, when the twine is just around the corner, remind yourself that for a good twine you need a “split with a minus” - there is nothing outrageous about it.
This is not a mistake at all, of course, but an internal limitation, and the presence of psychological blocks hinder the development of flexibility.
10. The twine must be pulled while sitting on the floor.
There are many alternatives and they are all twine. The option of sitting on the floor is the most passive and traumatic, because if you are overtaken by a stretch reflex, you will not have time to get out of the split fast enough and damage the muscle: it will begin to contract, and the leg is still under the weight of the body lying on the floor without being able to bend.
In addition, if you had a similar injury, then repeated attempts to reach for a split while sitting on the floor will cause even more muscle resistance, because they already “remember” that this particular position contributed to the injury.
The splits can be pulled while lying against the wall, then there is no pressure on the muscles, and this is a better option for those who have had injuries.
The twine can be vertical, so it is convenient to pull it while standing against a wall or in a doorway. Such stretching is more effective and less traumatic, since it requires the inclusion of antagonist muscles, and their work causes the stretched muscles to relax.
If you seriously set out to sit on the twine, do not forget that our body requires balanced work and you need to pull everything, not just legs and hips. Stretching only for twine is like eating only porridge. The result will certainly be, but for healthy body variety and usefulness are important both in nutrition and in exercise. And do not forget - even if you are not given this twine, you are already perfect anyway, ask any enlightened master!
Tagged with:Comment Cancel reply
Recently, the question “how to sit on the twine” has almost caught up in popularity with the hit “how to lose weight”. As well as losing weight, everyone wants to sit on the twine as quickly as possible. With this idea, both fitness trainers come to us for a stretching seminar, and new clients for training. As in the case with extra pounds, the result everyone wants is guaranteed and quickly. And if there is a demand, then there is always a supply. Search Instagram for something about stretching - you will find hundreds of accounts with photos and videos that promise you the desired result easily. Having seen enough of this, many begin to try themselves or come to fitness clubs with the expectation that they will be purposefully and professionally “pulled” there in order to achieve their cherished goal.
For ordinary people, such expectations are explained by banal ignorance, they are not specialists. It is unforgivable for a fitness trainer to have a superficial view of stretching, follow the lead of clients, “pull” them, often promising not only obviously impossible results, but also risking serious injuries and long-term problems. A professional fitness trainer should understand the theory of flexibility training and be able to tactfully educate clients in a language they understand, set realistic goals, and achieve them together. And sometimes refuse them - if the "Wishlist" contradicts the idea of safe training for health.
Let's walk through theoretical foundations, which will help to deal with the question - so is it possible to sit on the twine in a week? Let's try to do it in plain language, without going too deep into scientific theory (we do this in the flexibility workshop). But we will use the correct terminology. We will try not to use the term "stretching" - this is a slang word that is used in everyday life and to indicate the level of development of flexibility ("he has good stretch”), and to indicate the stretching process itself (“Let's stretch”). (I had to in the title - for the sake of advertising!)
It is professionally correct to say "he has good flexibility(or level of flexibility)." In the process of flexibility training, soft tissue is stretched (not stretched). Extensibility - the property of fabrics to stretch. Sprain is a soft tissue injury.
Stretching - tracing paper with in English. Stretching (from ‘to stretch’ - stretch, pull) - means the process of stretching, lengthening, etc. Often used in fitness (stretch, stretching) to refer to the name of the activity, the main purpose of which is the development of flexibility as a physical quality.
WHAT IS FLEXIBILITY AND WHY YOU NEED IT
Flexibility is one of physical qualities*, which lies in the ability to perform movements in various joints of the body with the maximum possible amplitude for these joints. It provides us with good health, comfortable everyday existence..
*All physical qualities: endurance, strength, coordination, flexibility, speed. For well-being, comfort and safety in Everyday life all these qualities must be harmoniously developed at a sufficient level.
A high level of flexibility helps to perform various activities with greater comfort and minimal risk of injury (damage to the joints and soft tissues) both in everyday life and when playing sports. A household example: a person with good flexibility can tie shoelaces without sitting down, but simply bending over and not feeling discomfort in the area rear surface hips. In training, the level of flexibility can affect the performance of exercises that have nothing to do with the twine. For example, a low level of flexibility in the ankle joint can severely limit the performance of a regular squat - a person with such a feature in the ankle is forced to squat on the front of the foot, lifting the heels from the floor, because. the ankle does not allow the lower leg to be brought forward (the ankle simply does not bend beyond a 90-degree angle). In addition to the above, good flexibility ensures the aesthetics of movements - it adds grace and plasticity even in everyday life.
However, good flexibility does not always guarantee safe movements if it is not balanced with strength capabilities. Overstretching can lead to injury if the strength is not sufficiently developed. Imagine the situation: you are slipping on some surface, your leg is trying to “leave” forward (or to the side), you are trying to hold on so that your legs do not part at all. If you don't have enough flexibility, then you can "tear" soft tissues; if it is overdeveloped in you, you will not tear your muscles, but you risk hitting hard when you fall. And only the optimal ratio of flexibility and muscle strength will keep you in some kind of safe position for you. Therefore, while training flexibility, one should not forget about strength training. Between them there should be a healthy balance with a sufficient level of development of each quality separately.
WHAT DEPENDS ON AN INDIVIDUAL LEVEL OF FLEXIBILITY
First of all, flexibility depends on genetics. According to the genetic inclinations of all people can be divided into three groups.
The first are those who have a genetically high level of flexibility from the very beginning.. Such people, even without special training, even without being athletes, demonstrate its good level. If they are in childhood are given to a sport where flexibility is needed, then they easily pass all the selections and achieve good results. It is about them that they usually say "talent".
The second are genetically less predisposed to show super-flexibility. But! With targeted training, they can also achieve certain results. The case when they “leave” with more hard work relative to the first.
Third - with a genetically low level of flexibility. With targeted training, they have great difficulty getting even a slight increase in flexibility, which will be noticeable to themselves, but those around them are unlikely to see it. It is they who are weeded out of the ballet and rhythmic gymnastics the first as hopeless (if it’s not genetically given, then no matter how much my mother would like to make a ballerina out of a girl, it won’t work ...)
GENETIC FACTORS AFFECTING FLEXIBILITY
Consider what exactly is inherent in our genetics.
Anatomically, flexibility depends on the shape of the articular surfaces of the bones, which determines the structure of the joints and their maximum possible mobility. This can be clearly expressed in ankle joint. It is checked by the elementary movement of the foot towards itself / away from itself. Ask several people to do this movement, and you will see that the amplitude can vary greatly. The general anatomy is the same for everyone, but individual differences in the shape of the bones give very different flexibility in each particular joint. And if there is some feature of its structure that limits mobility, then no matter how much it is “pulled”, nothing will fundamentally change, because. it is impossible to change the anatomical features of bone structures. in plain language- bones cannot be stretched. In order for the joint to "go further", they can only be broken. But it is safe to stretch - no way.
An example of the difference in the level of flexibility in the ankle joint in two different people. The person on the right will have a harder time with the squat technique.
What does this mean in practice?
Features of connective tissue - its extensibility, i.e. the ability to elongate relative to the original length. Connective tissue is present everywhere in the body, including joints. Its main function is to provide strength, stability to our body. Connective tissue has two complementary properties: elasticity and extensibility. Extensibility makes it possible to perform movement to a certain position, and elasticity ensures the return of the connective tissue and the entire body to its original stable state. These properties are provided by the presence of elastin and collagen fibers in it. Elastin fibers are responsible for extensibility, and collagen fibers are responsible for elasticity. The ratio of these two types of fibers makes the connective tissue of each individual person more or less pliable to stretch.
If elastin fibers predominate, then the connective tissue is easily stretched without much resistance, and thus a greater range of motion can be demonstrated.
With the predominance of collagen fibers, the connective tissue during stretching demonstrates greater resistance and, accordingly, a lower amplitude.
This ratio is determined genetically. If your connective tissue is too elastic and low stretch, then it cannot be changed by any stretching exercises.
Articular bags, ligaments, muscle tendons, fascia, etc., are built from connective tissue, i.e. those organs that are fundamentally important for the manifestation of flexibility. It is them that we stretch when performing movements.
Features of muscle tissue, its extensibility within a particular muscle. Muscle tissue is part skeletal muscle, its main active element. It is made up of muscle fibers that form the belly of the muscle. Muscle fibers are co-directed inside the muscle, but their mutual arrangement is not absolutely parallel, although it is ordered. The degree of parallelism of their location inside the muscle depends, among other things, on the extensibility of the muscle. Those with muscle fibers more parallel to each other have higher muscle tissue extensibility and may show greater flexibility. Initially, the degree of parallelism of the fibers is genetically determined, but it can be influenced physical activity. If the muscle is regularly exposed to some physical activity, then the body seeks to streamline the mutual arrangement of muscle fibers, tk. while the contractility of the muscle increases. This factor is more amenable to change than the first two. At the same time, there is a point that few people know: due to the fact that the body tries to streamline the arrangement of fibers during any physical activity (not only during stretching exercises), the one who, in addition to the actual flexibility training, uses and any other type of physical activity.
These three main genetic factors affect the flexibility of a particular person simultaneously and in combination with each other. Moreover, they affect flexibility not just “in general”, but in each specific joint and even in each specific movement. Most people are used to thinking that there are “flexible” people in general, and there are those who are not at all “flexible”. There is some truth in this, but most likely it concerns the comparison of pronounced extremes. IN real life when comparing two people, it turns out that each of them has its own characteristics. For example: one will have a large range of motion in the hip joint, and the other in the ankle joint; one can “fully” straighten the elbow, but cannot completely straighten the knee, and the other is exactly the opposite; in one, the amplitude of rotation in the spine is large, but the other demonstrates over-extension of the spine.
At the same time, each of these factors has a greater or lesser limiting effect on flexibility. How to understand what exactly you have, and it is in this movement that flexibility depends to a greater extent in order to conclude whether it can be changed in better side?
You need to conduct an experiment, analyzing your feelings. Let's take a transverse (or straight) twine, which everyone dreams of sitting on.
The first option is not so rare. You spread your legs apart in any starting position (lying on your back, sitting, standing, etc.), trying to get into the desired state of the twine, you reach a certain point and you cannot make further movement (as if something is in the way) , but at the same time you do not experience any sensations of tension. Most likely, bone structures are the limiting factor, i.e. the joint is not able to perform a more amplitude movement on its own. And even if your connective and muscle tissues could stretch much more, the joint does not allow you to do this. In this case, it is unlikely that it will be possible to increase flexibility without injuring the joint itself.
Another variant. You spread your legs apart in any starting position (lying on your back, sitting, standing, etc.), trying to get into the desired split state, and as the range of motion increases, you begin to feel a stretch that becomes quite painful, although further movement is, in principle, possible. The joint does not yet limit the amplitude, the limiting factor is the extensibility of the soft tissues. Depending on the localization of sensations, it will be either connective or muscle in more or less degree. If the most painful sensations are concentrated closer to the joint, then, most likely, connective tissue is holding you back. If painful sensations appear along the belly of the muscle (“pulls” the entire muscle), then you are in luck! This means that the range of motion is probably not limited by the joint or connective tissue (factors that make it almost impossible to improve flexibility), which means that you can develop flexibility by changing the structure of muscle tissue - a factor that is most amenable to training .
An example of a common mistake when clients perform stretching of the muscles of the inner thigh: rounding the back, tilting it forward, which changes the whole essence of the exercise - completely different muscles are stretched with this technique.
Correct execution, taking into account the level of flexibility of each: the amplitude of each is individual, but it is precisely the specified muscles that are stretched.
OTHER FACTORS
Floor
Gender differences: in most cases, women have greater flexibility, which is determined by some of the anatomical features of the female body:
The area of the hip joint: the structure of the hip joint allows women to perform movements in it with a greater amplitude;
The specificity of the connective tissue: in women, it is more elastic and extensible than in men, which in general gives greater flexibility ( percentage elastin is higher, so their tissues are more pliable);
Muscle Size: The average male tends to have larger muscles than the average female. This gives even a purely quantitative increase in the number of different structures in the muscle to be pulled, making the stretching process more difficult. This dependence can be illustrated with a simple example: take one rubber band for training and stretch it. Now take another exactly the same rubber (with the same degree of elasticity) and try to stretch both rubbers at the same length at the same time. It will be more difficult to do, more effort will have to be made.
Naturally, there are exceptions to this rule. There are very flexible men, and absolutely "wooden" women. But on average, this is the trend.
Another feature of female flexibility is its change during pregnancy. In most cases, during pregnancy, a woman's flexibility increases due to the production of the hormone relaxin, which softens the connective tissue. Thus, nature prepares the female body for the upcoming birth. After childbirth, the production of this hormone stops, and the extensibility of the connective tissue returns to its natural values, which were before pregnancy. But it is not advisable to use the pregnant state to improve your flexibility, because. the results, alas, will not last after childbirth.
Age
General rule: Flexibility gets worse with age. It's connected with age-related changes connective tissue, in which the amount of elastin decreases, and its chemical composition changes, which leads to a deterioration in the extensibility of the remaining elastin. Thus, nature takes care of the greater strength of the musculoskeletal system for the sake of our safety. At an older age, tougher connective tissue will better protect against damage and injury.
But! Important! In terms of the effect of age on flexibility, we should not be comparing two different people. It is quite likely (and so often happens) that an older person will be more flexible than a younger person. Indeed, as we said earlier, the degree of flexibility depends both on genetic characteristics and on its training throughout life.
Therefore, it is correct to speak about the change in the flexibility of the same person with age, provided that the same level of training activity is maintained. In practice, this means that if a person has never trained flexibility, it will naturally deteriorate over the years. But even for those who have always trained it (and continue to do so with the same level of load), flexibility will still decrease relative to its maximum level achieved.
On the other hand, if a person did not train flexibility at a young age, and then began to do so, then perhaps his flexibility will even improve with age. And this is not contrary to the rule - because if he trained from his youth, he could achieve better results.
GOALS FOR STRETCHING EXERCISES
There can be only two main goals (as in any other workout):
In what situation should we choose the first or second goal? Suppose we have a person whose level of flexibility is not enough even for comfort in everyday life: he cannot independently tie the same laces in an inclination, fasten the zipper not only on his back, but even somewhere on his side, independently smear his back with cream from the sun (on vacation it is very important in the absence of someone nearby), etc. Or - we have a professional who high level flexibility is essential in work (dancer, athlete).
It would seem logical to choose goal number 1 - increasing the level of flexibility? Yes, if we come across a person who is genetically predisposed, i.e. his structure of the joints allows, connective tissue with a predominance of elastin fibers, muscle tissue is supple, etc.
And if not? If the structure of the joints is such that it is impossible to achieve a greater amplitude than it is? Or is the connective tissue practically not amenable to stretching (this happens very often)? We can set a goal, but not the fact that we can achieve it. No matter how much we want to develop flexibility in this case, no matter how high the need is, there is a possibility that the individual characteristics of a person will not allow this to be done in principle.
And this is where a professional fitness instructor should be able to explain that the inability to develop flexibility is not a reason to completely refuse to train it. The fundamental mistake of those who are “not given” is to stop doing this kind. It seems to them that since it is impossible to improve, then there is no point in training. Our favorite example: if you can’t do the splits in a week or a year, then there’s no need to waste time. The mistake is due to the fact that without stretching exercises (albeit not for the sake of twine), the already low level of flexibility inevitably becomes even lower. Therefore, in this case, it would be right to prioritize maintaining the current level of flexibility.
The same goal should be pursued when training people with a high level of flexibility, who often conclude that they do not need flexibility training. But sooner or later they are surprised to find that they can no longer do what they used to be able to do with ease. So stretching exercises will be just as useful for them as "wooden" ones, to maintain their shape. Supportive training is useful for everyone, because without it, the level of flexibility decreases in everyone, without exception, over time, regardless of the initial level and individual characteristics Which, however, is true for all other physical qualities.
WHAT IS STRETCH EXERCISES
For most people, stretching seems to be where they feel the stretch. If this feeling is not present, then they declare that they have “nothing stretching” and require another exercise. In fact, stretching, as a process, occurs in all cases when the length of the muscle (provided that it is relaxed) increases in comparison with its anatomical length **. A stretching exercise, as a means of training flexibility, makes sense if it achieves a close to maximum range of motion in the joint.
** The anatomical (or natural) length of the muscle is in the initial anatomical position - the person is standing, arms down, palms forward.
What about feelings? You will feel that you have "something stretching" when you reach the length of the soft tissues, at which there are difficulties with their further stretching. This suggests that your flexibility at this point in time is limited by this range of motion.
If, with a sufficiently large amplitude, you do not feel tension, is this good or bad? Many people worry about not feeling anything, believing that since they "do not stretch anything", they do not train flexibility. In fact, the absence of "pulling" sensations when performing the exercise technically correctly indicates that you have good flexibility in this area of \u200b\u200bthe body. And it allows you to feel comfortable even with a high range of motion. And this means that in ordinary life and during physical exertion, the muscles in this joint are less prone to stretching (injury).
It is important to understand that it is not subjective sensations that are the main sign of stretching exercises! Feelings of tension only say that you specifically in this exercise approached your maximum. And for another person in the same position, everything can be completely different. Therefore, the instructor cannot say to the people with whom he is stretching, phrases like: “you should feel the tension of this muscle”; or ask questions such as “do you feel like you are stretching here?”. These phrases indicate that the coach considers sensations to be the main signs of stretching, which should be mandatory for everyone. This leads customers to incorrect expectations. Those who do not feel anything believe that they are doing something wrong, although quite the contrary - the absence of sensations during this movement indicates that they demonstrate a good level of flexibility in this position. And as they continue to do so, they work to maintain their level of flexibility.
Stretching that hurts can lead to flexibility, if not injury, as it will be extreme for you. How to understand what degree of tension is acceptable and safe for a person? If you feel pain when stretching, then you have already somewhat exceeded the range of motion that is adequate for you. Further stretching with increasing amplitude increases the risk of injury (any additional millimeter can be critical). Therefore, it is important not to force the training, but to balance extremely carefully on the verge of simply uncomfortable and really painful sensations.
HOW OFTEN TO DO FLEXIBILITY EXERCISES
Optimal frequency workouts for the development of flexibility - daily. And it is better twice a day - in the morning and in the evening. In this case, we are talking about stretching one specific muscle, and not about the lesson in general. Those. if you want to develop the flexibility of the back of the thigh, then it should be stretched twice a day. But even training twice a week can give some results. Thus, the minimum frequency of training is 2 times a week, the ideal frequency is 2 times a day. The more often, the faster and more obvious the progress will be (provided that you are genetically given the potential for this progress).
Once a week may be enough to maintain the current level. But this is only if we are talking about the natural level of flexibility. If the current level is the result of hard training, then in order to maintain it, it is desirable more often so as not to lose the acquired hard work.
So those who dream of doing splits should draw conclusions here: even if your genetics, in principle, allows you to do this, then you need to do stretching exercises twice a day, no less (if we are talking about a safe pace, without forcing and risk of injury ).
SHOULD THE COACH DEMONSTRATE A HIGH LEVEL OF FLEXIBILITY
First of all, the coach must demonstrate a high level of intelligence and knowledge. Secondly, good power capabilities. Strength is needed by the instructor in order to be able to help the client to accept correct position. At the seminar, this happens to be one of the biggest surprises for the participants. One of the blocks of the seminar is devoted specifically to the technique of proper assistance to clients. After it, all participants often simply fall from fatigue. And this despite the fact that at the seminar they work mainly with slender girls. And people of any weight, gender and level of flexibility can come to the training.
It is desirable for the instructor to be the most stretched, but it is not necessary at all. It's good when he can demonstrate the maximum amplitude version of the implementation, but it is much more important to explain and show correct technique and the correct option for each specific person in the group.
The worst option for clients is a former "artist" or dancer without special knowledge, who remembers how she was "pulled" in her time. In this case, the lesson usually turns into a demonstration of the wonders of the flexibility of the coach himself, without taking into account the level of the trainees, their goals and capabilities. Such trainers usually simply transfer the stretching technique from the sport, i.e. do (try to do) with clients everything that was done with them in their professional sports training. At best, this ends up developing an inferiority complex for clients due to the fact that they cannot portray anything even close to resembling a coach. And the fact that they simply throw this business out of hopelessness. In the worst case, injuries happen. And sprains and ruptures of ligaments and muscles heal for a very, very long time, unfortunately.
Perfect option- a trainer with a good level of flexibility, but weighed down with special knowledge.
But even an ordinary fitness trainer with a far from brilliant level of flexibility can very well lead stretching classes if he knows the theory, knows the technique, knows how to explain and assist.
The most important thing that every coach should take into account in his work:
Each person is unique, and in terms of their flexibility, including;
You can be an excellent stretch coach without even having a prominent "stretch";
BONUS: THE MYTH ABOUT STRETCHING AND BODYBUILDERS
It is believed that strength training has a negative effect on flexibility: the more strength, the less flexibility. An example is bodybuilders, who, having huge muscles (and, as a result, great strength), have an extremely low level of flexibility. Many believe this and avoid strength training for fear that they will become huge and inflexible.
In fact, an obstacle to the manifestation of flexibility is not power training as such, and not the level of strength achieved during the training, but solely the size of the muscle. Moreover, not those that should be stretched when performing some kind of movement, but their antagonists located on the other side of the joint. These muscles, purely mechanically, with their volume, prevent the very possibility of movement in their direction, even preventing them from reaching the amplitude at which one could speak of some other limiting factors.
For example: if the joint itself is normal, then an ordinary person bends the knee easily, reaching with the heel to the buttock. In the case of a bodybuilder, the range of motion in knee joint can be limited and this limitation is likely to be caused not by poor flexibility of the quadriceps femoris, but by a large amount of muscles in the posterior thigh, which simply mechanically will not allow you to pull the leg closer. We specifically asked a classic bodybuilder we know to do this move. The photo shows his attempts to at least grab the foot with his hand. It was given to him with great difficulty. Moreover, we even had to physically help with our own hands - to “give” him his own leg so that he could grab it for a photo.
