Legs The flexibility of the posterior muscles is very important in sports training! When the back of your legs is tight and shortened, it will affect the flexibility of your hip joints, resulting in the inability to perform many movements smoothly (squats, deadlifts, etc.)
Limited flexibility of the hip joints will bear the brunt. The victim is the lumbar spine. Most people, when lowering the barbell on the Romanian deadlift, find that their lumbar spine is unable to stay neutral halfway through their shins.
The back of the leg is the most prone to tightness! This has a lot to do with us modern people often sitting for long periods of time! Sitting for long periods of time can cause the back of your legs to become shortened and weak! I believe many people have this problem (especially boys)
Today I will give you a simple and clear video tutorial, a few small steps and small movements to help you improve the flexibility of the back of your legs!
Video
1.Before you beginYou need to perform a supine leg-raising test to ensure that your lower back is flat on the ground. At the same time, bend your hips and lift your legs upward, and then measure the angle of your lift for easy comparison!
2.First of all, the first thing we do is to relax the soft tissues
The recommended method is SMR fascial release, you can use a foam roller! tennis. .
The principle is the same, press slowly, move back and forth, turn left and right, and move nearby joints to give moderate pressure to the soft tissue!
Here is a great way to introduce it! Use the barbell to relax the back of your legs
As shown in the video: stand on one leg, put your thigh on the barbell, apply pressure, and then watch the flexion and extension of the knee joint! This is a very effective and simple move! Definitely worth a try!
Each group is 30 seconds-120 seconds!
3. Next we need to stretch the muscles!
It is recommended to use elastic bands to stretch PNF, as shown in the video: fix one end of the elastic band, then lie on your back and raise your legs, tie the heels with the elastic band, and then stretch (reaction →Active resistance), be careful not to bend your lower back during the movement!
Of course other ways are also possible! There are so many different kinds of hamstring stretches! ;But the supine position is kinder to the lower back! It allows you to always maintain the stability of your lumbar spine!
It is recommended to fight 15 times for three seconds each time!
After completion, come back to the leg raising test! Before comparison! See if your tight hamstrings improve!
Final Tip: A single practice will not solve your problem all at once. You need to invest some time and effort in training and improvement! Until the back of your legs regains its strength!
< strong>Related recommendations
Important< /span>FitnessTechniques - hip flexion and extension
Improve hip mobility: 2 steps and 5 movements
Hip joint flexibility exercise: 8 recommended movements