Why can not I sit on the cross twine

In the web there are many videos that explain how to sit on the cross twine. But all that they offer, - a set of exercises for flexibility. Perhaps you've tried to sit on the cross twine and you did not succeed. Why? It is necessary to find out the reasons.

Muscles and tendons

First of all, let's understand that such flexibility, stretching (stretching) and elasticity.

• Flexibility - the absolute range of movement in a joint or series of joints. In other words, the ability of the joints to make movements with the greatest possible amplitude for them. The anatomy of the joint are called articulation (compound) of two or more bones.
• bracing (Stretching) - is a form of exercise in which certain muscles and tendons (or a group of muscles and tendons) are stretched intentionally, in order to improve muscle elasticity and achieve comfortable muscle tone.
• Elasticity - ability of a material, object or article experience significant elastic deformation without fracture when a relatively small operating force, as well as the renewal of its normal shape after stretching or compression.
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In fact, "the elasticity of muscles" in this case is not entirely accurate term. When we talk about muscle elasticity, what we need to discuss - a muscle-tendon complex. Tendons have a very important role.

Flexibility in the first place depends on the elasticity of the joints adjacent to the muscles and tendons.

If the muscle and surrounding tissue exhibit a high degree of elasticity, the corresponding joints are capable of movement with the maximum amplitude. If the muscles are enslaved or, as they say, are clogged, the amplitude of motion of the joints is reduced.

Here are the muscles that are stretched when trying to sit on the cross twine:

• adductor brevis muscle;
• adductor longus muscle;
• adductor magnus muscle;
• thin muscle;
• comb muscle;
• the inner side of the muscle group on the rear of the thigh;
• outer side muscle group on the rear surface of the femur.

In addition, to keep the cross strings, certain muscles must contract. When this is activated even more muscles, each of which must be sufficiently elastic.

The structure of the femoral neck

Let's say your muscles and tendons are flexible enough, they are not enslaved, and you work on strengthening them. But, having reached a certain level, to sit completely on the string still does not work. In this case, we should be interested in the so-called femoral neck.

glenoid cavity is called the acetabulum in the hip joint. It is the head of the femur, which is associated with the femur by means of a neck.

Look at the left side of the next picture and note the position of the femoral neck. And now on the right side and the length of the femoral neck.

In the picture below note the different position of the acetabulum.

Standard (normal) forms an angle of femoral neck 120-135 degrees. If this angle is less than 120 degrees, such deformation is called varus (coxa vara). Valgus deformity (coxa valga) opposite varus: neck can form an angle of 135 degrees or more degrees.

Varus (coxa vara, cm. the figure below) the location of the femoral neck restricts the mobility of the joint when you try to sit on the cross twine. If a person has a horizontal femoral neck or nearly horizontal (varus), abduction (abduction of the limb side) is limited, because it is faster than adjacent to the edge of the acetabulum compared with normal and valgus building. In other words, if the femoral neck is stuck and does not allow to move on. For this reason, some people can not sit on the cross twine.

Such deformation is not always obvious and identified only by means of X-ray.

There is a simple test which can determine whether the structure of the joints and the length of the ligaments obstacle for performing cross twine.

Stand next to a chair or table and let down your foot on it, as shown in the picture below. Make sure that both the hip and the leg that you put a chair or table, are in the same line. Repeat the test on the other foot.

If you happen to repeat it - you're done half twine cross with both feet! You've proven to myself that both of your hips have the necessary range of motion to perform this exercise.

Unreliability of such a test is that even if you have a normal structure of the femoral neck, but Muscle currently inelastic and enslaved, then most likely, you will not be able to throw a leg on a chair or table. The only way to resolve this issue - the occupation stretching preferably a group of muscles, which are utilized in the transverse twine.

If you could pass the test, throwing one leg on a table or a chair, and made sure that your muscles are flexible and you have a normal femoral neck, then what prevents you immediately go and sit on the cross twine?

central nervous system

The fact that the posture you're trying to take the perceived central nervous system (CNS) as dangerous, so it includes protection to prevent injury and damage, thereby stopping you. CNS collects and collects information about what is safe for your life.

If you sat down and stretched his whole life on the cross strings, your central nervous system will not perceive it as a threat to your health, when you perform a movement in extreme ranges. But if most of your life you have worked in the office, never stretched, and your workout is only in the use fitness trainers, Your central nervous system is likely to limit you in other ranges of motion. For example, in touches while standing or sitting the fingers to the toes.

To develop the flexibility you need to retrain your CNS.

You need to slowly increase the range of motion and prove its CNS that she was safe, that stretching relaxes your muscles, and does not threaten your health.

Total

All these factors are interrelated. One does not work without the other.

If you are already a long time trying to sit on the cross twine, approaching the process with the mind, but it does not work, it makes sense to consult a doctor and take a picture.

If you find that you have a physiological constraints that prevent the implementation of twine, do not worry. Maybe life will reward you with something else.

see also

• How to sit on the cross twine for 30 minutes a day →
• How to catch a forward split and why they need it →
• How do the splits, if you are over twenty →