2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44
Over the holidays, we have accumulated many interesting topics, and some sore questions appeared during the New Year's training. Today, one of the legs reminded of the fact that some have abused jogging and strength training, but completely ignored stretching. Therefore, this post, like the next one, will be devoted to stretching.
Before choosing a stretching lesson for yourself, you need to understand what your body is capable of. There are three easy ways to do this that will show you the big picture of a disaster.
So the sore spots for runners are the hip flexors, ankles, and big toes. To test your "woodiness", you can use three options aimed at testing these particular parts of the body.
Method number 1. Test "Door jamb"
To test the flexibility of your hips, stand near a doorframe or other tall, narrow object with one foot in the opening and the other near the wall. Get down on the knee of the leg next to the wall and rest your spine on the jamb. In this case, the spine should be in an upright position. There will still be a small free gap between the back and the jamb, and we will try to remove it. To do this, you just need to tilt the lower part of the pelvis so that this gap disappears. That is, you seem to be spreading with your back along the jamb. If during this exercise you feel tension in the hip flexor area, then they are too "wooden".
Now a little about anatomy so that we understand what exactly we pull.
The hip flexor muscles include the quadriceps muscle and the sartorius muscle.
Sartorius(Latin musculus sartorius) - muscle of the anterior thigh group. It is the longest muscle in the human body. Its functions: bends the leg at the hip and knee joints, rotates the lower leg inward, and the thigh outward. Thus, it takes part in throwing one leg over the other.
Quadriceps femoris muscle(Latin Musculus quadriceps femoris) - occupies the entire front and partly the lateral surface of the thigh. Consists of four heads: rectus femoris, medial vastus, lateral vastus, and vastus intermediate (weakest). Its functions: unbend the lower leg in the knee joint. The rectus femoris muscle, which spreads over the hip joint, takes part in hip flexion.
Wikipedia
Method number 2. Flexibility of the ankles
Sit barefoot on a chair with the soles completely touching the floor. Place something in front of your toes that is higher than your knees (like a massage roller). Now you need to touch this roller with your knees. To do this, you need to carefully move the pelvis forward, but the feet must remain in the same place. If you cannot complete this task without lifting your heels off the floor, then your ankles are lacking in flexibility.
Method number 3. Flexibility of the thumb
And the last test, the simplest one. Stand up straight, bend down to your feet and try to lift your big toes up, creating a 30-degree angle between them and the floor.
This concludes our tests and prepares for the next article, which will offer several options for simple stretching exercises that can be performed at home without the help of an instructor.
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