Leg flexibility training exercises

Dynamic activation stretching, static maintenance stretching, nerve relaxation movements, and weight-bearing strengthening stretching.

Last week, an old man who had practiced long-distance running for three years complained to me. He said that he pressed his legs for 10 minutes every day. After running a half marathon to 15 kilometers, he still couldn't lift his legs. Dynamic stretching is actually more suitable to do before exercise, or to loosen the hips after sitting for a long time. The most commonly used is the lunge rotation: step on the heel of the supporting leg firmly without lifting it, and move the other leg back to the root of the hip to feel a stretch. Turn in the direction of the supporting leg. Every time you turn, you can feel the slight soreness in the front of the thigh and the iliopsoas muscle. Do it 10 times in one direction, switch legs and start again. After taking two steps, you can feel that your legs are lighter.

As to whether static stretching is useful or not, the fitness circle and the yoga circle have been arguing for more than a day or two. Most teachers of yoga schools advocate low intensity and long-term maintenance, such as the commonly used sitting angle pose, where the legs are opened to the limit, and the upper body is slowly leaned forward without forcing it to touch the ground. Hold it for 2-3 minutes. The deep fascia and ligaments are slowly loosened, which is suitable for dances and dances that require a large opening. Gymnastics enthusiasts; most coaches in the strength training circle will require static stretching for no more than 30 seconds, and immediately do a set of lunges or squats to activate the muscles to avoid the decrease in muscle explosive power caused by static stretching. This kind of exercise is more suitable for ordinary sports enthusiasts who run, play ball, and lift iron. Both statements are correct. It all depends on your training goals. There is no need to compete with each other.

Oh, by the way, many people think that their stiff legs are due to "short tendons" and they press themselves as hard as they can. In fact, this is not the case. 80% of people with tight legs are not born with short ligaments, but are caused by long-term muscle tension and high nerve tension. I used to have a student who worked in Internet operations. She sat for 12 hours every day. She couldn't even touch her feet when she bent forward with her fingertips. During the first class, she was not asked to press her legs. Instead, she used a foam roller to roll her hamstrings and inner thighs for 10 minutes. She was able to put her palms on the ground on the spot, which even shocked her. This kind of nerve-relaxing action is actually ignored by many people. In addition to foam rollers, people with tight tensor fascia lata can also use a fascia gun for two or three minutes. Be careful not to hit the joints. The pain level should be controlled at 3-5 points (out of 10). Don't grit your teeth and hold on. The more tense the muscles are, the tighter they will be, which will be a waste of effort.

Those who have a certain training foundation and do not want to lose muscles due to stretching flexibility can try weight-bearing stretching movements. The most commonly used is weight-bearing forward bending: open your feet shoulder-width apart and hold a 1-2kg dumbbell in your hand (novices have empty hands) You can also), straighten your back and slowly lower it down. Stop when you feel the pull on the back of your thigh, and just hold it for 15-20 seconds. Many weightlifting and CrossFit enthusiasts practice this way, which can not only increase the distance, but also build the strength of the posterior chain. Of course, many coaches are opposed to weight-bearing stretching. They feel that novices can easily get strained if they cannot control the strength. This is correct. People who have no exercise foundation should not add weight when they first start. They should first practice the movement pattern of straightening the waist and back smoothly. Otherwise, the waist will be injured before stretching the legs, which is not worth the gain.

In fact, you don’t have to go to a gym or yoga studio to practice. When you are working at work, put one leg on an empty chair next to you, slowly push your upper body forward for 30 seconds, alternate legs, and do it two or three times a day. The effect is much better than doing it for two hours on weekends. Don’t pursue any quick success. I’ve seen too many people ask teachers to force themselves to lower the crossbar quickly. It can range from muscle strain and pain for half a month, to severe ligament tears and half a year. It’s really unnecessary. For ordinary people, if you practice 3-4 times a week for 20 minutes each time, if you do it quickly, you will obviously feel that your legs are not heavy when walking and squatting is more comfortable in 2 weeks. If you do it slowly, you can see visible progress in two months.

In the end, flexibility training is a relaxing thing. Don’t set too high a KPI for yourself. The exercises that make you willing to take some time to do it every day are the best exercises for you.