If you haven't exercised for a long time, but then decided to fill this gap, you need to check the flexibility of your body. So you can pick up the load that is feasible at the moment, avoid injuries and sprains. After all, it is not enough just to be slim, it is important that your muscles are also in proper shape. This will keep your joints in good shape for a long time and will allow you to lead a more active lifestyle. However, like all physical activities, such measurements of flexibility must be done correctly, we understand how.
Hip and Shoulder Flexibility Tests
Good stretching and plastic surgery is an excellent prevention of osteochondrosis and sciatica. It is especially useful for those who lead a sedentary lifestyle and spend a lot of time at the computer.
- Flexibility of the shoulder joints. For this you need an assistant. You need to: sit with your back to your partner, put your hands behind your head and lock into the lock. Tell the partner to pull your elbows back with your knee on your back. If you feel discomfort – stop. What did you get? Well, if the elbows have passed the line of the shoulders, fine – if they form a right angle behind their back.
- There is another way to check the shoulder joints. Lie down on a bench (preferably in the training room) so that your shoulders hang down a little. Raise your arms and lower them straight behind your head.
If 2 palms are "gone" below the bench – well, if 2 cubits went down there – great, well, if you got to the floor, just fine and your stretch is to be envied.
- Also on the bench you can "measure" flexibility of the hip joints and stretching of the muscles. Lie down on a bench with your legs dangling. Pull one leg to your chest and press firmly with your hands. In this case, the position of the body on the bench should be even. All main points are pressed to its surface. Now try lowering your other leg down. It should be as straight as possible.
If, the leg only reached the level of the bench – well, dropped below her level – fine, got to the floor – great stretch. Do the same for the other leg.
- Another hip flexibility test. Sit on a bench or on a rug. Stretch your legs. The back should be perfectly straight, the legs too. Start leaning towards the leg, the sock does not need to be pulled on, leave it in a position that is comfortable for you.
If you reached your heel with your fingers – well, if you could grab the foot – Great. If at the same time you managed to lie down on your leg – great result. Do the same on the other side.
- Take a stick so long that when you grab it, your arms are wider than your shoulders. Raise above your head, and slide them slightly past the line of the shoulders back. Squeeze your shoulder blades as far as possible to the point of slight discomfort. Lock your hands and try not to move them. Start doing the squat.
If you did an incomplete squat, and the stick did not budge, there were unpleasant sensations in the hip joint – good result. If you get a full squat and discomfort in the lumbar region – Great. If you do not experience any discomfort during a full squat – Your preparation is beyond praise.
Ankle Flexibility Test
To test the capabilities of the lower leg and hamstrings you need:
- Get into a push-up position;
- Put your palms and toes on the floor;
- Start moving your arms and legs towards each other;
If your toes and palms met with straight legs – the result is excellent, if you could not do it – then you need to work on these zones.
Butt Stretch Test
If your gluteal muscles are not sufficiently stretched, then during physical exercises you will unnecessarily strain your back muscles, which can lead to discomfort in this area, warns estet-portal.com. So;
- Sitting on the floor, spread your legs bent at the knees;
- Start leaning towards one leg, and lower the knee of the other to the floor, do not bring your legs together;
- Hands should be on the outside of the leg you are leaning towards;
- Now lower your body as far as possible;
If you couldn't reach the floor with your knee or didn't manage to bend your body deep enough, you need to work out the gluteal area of the muscles.
Be flexible and healthy with estet-portal.com.
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