Starting any sport without testing can be dangerous and inefficient.
The previous 5 basic motor ability tests (previous period + next period) can help you discover the sports you are not suitable for temporarily. Use the exercises below to adjust and start again, and the same exercise will become safer and more effective than before.
The test combines a variety of abilities, including mobility, stability, motor control, and a certain amount of strength, all of which are interrelated. Usually, when adjusting, you need to start with mobility first, otherwise other abilities will be difficult to improve due to the tension of the organization.
Next, we start the corresponding activity improvement exercises against the test actions that we failed to pass.
If you want to be lazy today, just drag to the end of the article to view “The World’s Greatest Stretch”, and you can move your whole body with just one movement.
Move the spine to relieve neck and back pain
If you fail the first range of motion test, “feeling down” and “spinning,” your spine’s ability to flex, straighten, and rotate about its longitudinal axis may not be enough to support life And movement, needs to be improved through practice.
Head forward, cervical spine flexion and extension
The distance between the chin and the chest is more than two finger widths when the “head down to the ground” test, or the head is extended in other tests, indicating the range of motion or control of the cervical spine Insufficient capacity can lead to shoulder and neck pain.
Insufficient cervical flexion and extension
At this time, you can practice neck flexion and extension first. If the improvement is not obvious, add more comprehensive exercises.
The following exercises are only for healthy people. Please stop immediately if you experience pain, numbness, dizziness and other discomfort during the process. If you have found musculoskeletal and other related problems, please seek the consent of your doctor before practicing.
Pull your chin back first when bowing your head, then as close to your chest as possible; when leaning back, use the back of your head to your back. The key is to experience the feeling of flexion and extension of the cervical spine from top to bottom. Slowly bend and stretch until you feel a stretch, then stop and hold for 5 seconds, and repeat 5-10 times (the animation has been accelerated).
Stiff chest and waist, cat stretch
The curve of the back is straight when the “head down and touch the ground”, the distance of “close fists” is far, and the arms are dropped forward in the “overhead squats”, indicating that there may be insufficient thoracic and lumbar spine mobility. p>
Inadequate mobility of the thoracic and lumbar spine
This can lead to discomfort in the shoulders or lower back, and the “Cat Camel” below can help.
The arms and thighs are basically perpendicular to the ground, imagine the navel close to the ground, and stretch the entire spine as much as possible; then arch the back and push the body as high as possible with the hands and knees, bending the entire upper body.
Do not move the thoracic spine, practice rotation
The arm cannot touch the ground during the “rotation” test, which indicates that the ability to rotate the thoracic spine is insufficient, which is related to low back pain. It can be improved with similar tests.
Insufficient thoracic rotation
Raise the left thigh to the vertical ground, then drop it to the right, keep the right leg straight, point the left arm to the sky and then drop to the left, try to touch the left arm to the ground, and lift the right arm at the same time, Raise your fingers as high as possible.
Stretch your lower limbs, soothe your waist and legs
Failed to pass the “Head Down”, “Straight Leg Raise”, “Knee Over Door”, “Single Leg Knee Raise”, “Overhead Squat” test, reminds the hip, knee , The ankle joint cannot move freely, and almost all training on the hips and legs may be affected by this.
Leg not straight, stretch front side
Testing “Straight Leg Raise” with the knee on the ground bent, and “Single Leg Knee Raised” with the body leaning forward, indicates insufficient hip extension, arched Step stretching can help the body open up.
Insufficient hip extension
Lunge kneeling on the mat, first tighten the waist and abdomen and right buttocks, then slowly move the center of gravity forward until there is a pulling feeling in front of the right thigh, and then bend the upper body to the left , then rotate to the right (eyes look up and to the right). Hold for 15-30 seconds, then switch to the other side and repeat 3-5 times.
Do not fold the thigh, stretch the back
Testing “head down to the ground” with no hands on the ground, “straight leg raise” and “one-leg knee raise” with low leg lift, squatting, or If you can’t squat down, it indicates that the hip joint is difficult to bend. At this time, doing a lot of exercise will hurt the waist, and you need to strengthen the stretching first.
Insufficient hip flexion
Straighten your right leg, hold your left big toe with your right hand, then straighten your left knee as far as you can, hold for 15-30 seconds and then switch to the other side. If it feels laborious, you can step on the towel on the soles of your feet and pull both ends by hand. The key is to first bend your knees so that your thighs are close to your chest, and then extend your knees hard.
Ankle stiffness, calf stretch
The test “knee-to-door” fails to touch the door frame, lifts the heel when squatting, or leans the upper body forward, indicating insufficient ankle dorsiflexion, making it unsafe Practice very important movements like squats. At this time, you can try to improve by stretching the back of the calf first.
Limited ankle dorsiflexion
Hold on the back of the chair or the wall with both hands, take a big step back with your left foot, keep your toes facing straight ahead, and keep your heels close to the ground, straighten your left knee while shifting your weight forward , stretch the gastrocnemius muscle on the back of the calf. Then take a small step back with your left foot, keep your heel close to the ground, squat down as far as you can, stretch your soleus, and switch to the other side.
The greatest stretch in the world
If you want to be lazy one day and want to use one movement to move your whole body, you must choose “The Greatest Stretch in the World”, because it can stretch multiple lower body and chest and back at the same time. part.
In addition, this exercise is also a good warm-up before exercise.
Start in a plank position, take a big step forward with your left foot and step on the outside of your left hand, try your best to touch your left elbow, stretch your left hand far to the right, then lift your left finger to the sky and look at the sky. Point your fingertips to your left, straightening your right knee, and switch to the other side.
The above are preliminary exercises to improve the mobility of the spine and lower limbs. According to your own test results, focus on strengthening the insufficient ability. After a period of persistence, you will find that the related exercises are more effective. Easy, backache and leg pain are also reduced.
If you didn’t find the problem in your test above, then continue to pay attention to the content of the next issue, and then we will work together to improve the problem of the shoulder joint and strengthen the stability of the core and lower body.
Note: The pictures in the text are provided by the author
Author: Dai Tianyi
Edit: odette
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