Three ways to test their flexibility

During the holidays we have a lot of interesting topics, and some sore points emerged during the Christmas training. Today, one of the legs reminded that some people abused the running and weight training, but totally ignored the stretch. Therefore, the post as the following, will be dedicated to stretching.

Before you choose a class in stretching, you need to understand what your body is capable. To do this, there are three simple ways that show a general picture of the disaster.

So, sore spots runners - hip flexors, ankles and toes. To test their "wooden", you can use three options aimed at testing of these parts of the body.

Method № 1. Test "Jamb"

In order to test the flexibility of the hips, stand near the door jamb or other tall, narrow object so that one foot was in the doorway, and the second - near the wall. Drop down on the knee of the leg, which was next to the wall and lean against the spine of the jamb. In this spine in an upright position. Between the back and the frame will still be a small free space, it is what we will try to remove. To do this, you just need to tilt the lower part of the pelvis so that the gap has disappeared. That is, you like spreads back along the jamb. If, during this exercise, you feel the tension in the hip flexors, so they too "wooden".

Now a little about the anatomy, that we understand that it pull.

For the hip flexors include quadriceps and sartorius.

Sartorius (Lat. musculus sartorius) - anterior muscle group of the thigh. It is the longest muscle of the human body. Its function: bends the leg at the hip and knee, lower leg rotates inward, and hip - out. Thus taking part in throwing the feet in the leg.

quadriceps femoris muscle (Lat. Musculus quadriceps femoris) - occupies the entire front and part of the lateral surface of the thigh. It consists of four heads: rectus femoris, medial vastus, vastus lateralis and vastus intermediate (weakest). Its functions: extends the tibia in the knee joint. Rectus femoris, and burn through the hip joint, is involved in hip flexion.

Wikipedia

Method № 2. The flexibility of the ankles

Sit barefoot on a chair so that the soles touch the floor completely. Put your fingers in front of something that would be higher than your knees (for example, a massage roller). Now you need to touch the knees of the roller. To do this, gently move the pelvis forward, but the feet should remain in the same place. If you do not get to perform this task, severing the heels off the floor, then your ankles do not have enough flexibility.

Method № 3. The flexibility of the thumb

The final test is the easiest. Stand straight, bend down to the feet and then try to lift up the toes, creating a hollow between them and the angle of 30 degrees.

With this we conclude our tests and is ready for the next article, which will be offered several options of simple exercises for stretching, which can be performed at home without the help of an instructor.

(via)