Flexibility, grace and beauty - all these are integral companions of a good stretch! In addition, a good sprain of the ligaments and muscles only contributes to the achievement of sports results in strength training. One indicator of good stretching is the ability to sit on the twine. To do this is not so easy, but quite possible. It is only necessary to observe a number of simple rules.
Twine is performed in various sports: dancing, figure skating, gymnastics, sports aerobics, martial arts, synchronized swimming, yoga. Its benefit lies not only in aesthetics. Twine increases the mobility of the sacral and pelvis, improves blood circulation, contributes to the normal functioning of the abdominal cavity and small pelvis, strengthens the muscles of the legs and abs. Also, the ability to sit on a twine stretches the spine, reduces the amount of fat deposits and stimulates the gastrointestinal tract. It is also a good prevention of varicose veins. However, if you have severe injuries of the spine, acute inflammation of the joints or lumbar section, then this exercise is contraindicated for you.
So, you decided to sit on the twine. First of all, be patient. Stretching and rushing are a priori incompatible things. Unlike strength training, stretching is not enough. You will need to practice at least 4 times a week. And in no case do not rush to do as much as possible in order to achieve the result faster. You run the risk of simply breaking the ligaments. Increase stretch frequency and amplitude gradually. Do not start to stretch from scratch, in this case just a little warm-up, such as running or squats, is needed to increase the flow of blood to the legs. That is why it is recommended to do stretching after training, as an addition.
There are two types of twine: dynamic (when you wave your leg - twine in shock) and static (sitting on the floor). It happens that a person can wave his leg to the state of twine, but can not sit in it on the floor. It happens and vice versa. These two types of twine complement each other, so you should develop them in parallel. At least 50% of the time spent in statics, you should spend in dynamics, that is, in swinging legs. For example, if you sat in a twine for a minute, it is advisable to immediately get up and at least 30 seconds to wave your legs.
You will often feel pain after stretching, because this activity is not natural for your ligaments. A hot shower or bath with salt can help. In addition, these procedures will make ligaments more pliable. If you have already increased your pace and are close to twine or have already sat on it - in no case do not stop doing stretching every day. Ligaments quickly return to their usual state. One day without stretching is two steps back. Unlike strength training, the rule does not apply here, in which rest and recovery are no less important than the training itself, on the contrary, it is a 100% regression.
You cannot sit on the twine in a couple of days, and if you are careless, you risk injuring your ligaments and joints, after which any stretching and training will be contraindicated for another couple of months. In the first days after stretching, the pain in the ligaments will be especially severe - it must be endured, but in no case should you give up classes. Over time, it will greatly subside. During exercises, all the muscles of the body should be relaxed, in tension they will not be able to fully stretch, and then half of the energy you spend will be wasted.
Training after injuries
If you plan to return to training after injuries, then the first stage of your recovery should be directly related to your doctor. As a rule, at first you were allowed only very limited loads, such as physiotherapy exercises (hereinafter LFK). Do not neglect this and immediately grab the barbell and return to the usual loads. It only from the outside can seem like something cool, in fact, such actions will only lead to the fact that you will aggravate your condition. Moreover, you risk getting contraindications for any sport in general forever.
After injuries, the body is weakened and it needs to begin to tone up. Strengthen the muscle corset that will support you, gradually enter into a normal state until the doctor tells you the cherished "Now you can train in the gym." When starting a workout, remember that here you need to be careful. Forget about the previous loads, you start at a moderate and careful pace, gradually and gradually returning to shape.
In addition to directly the pace of training, the total load and weight weights should monitor the amplitude of movements.
The range of motion in the joint is limited by the configuration of the articular surfaces and periarticular soft tissues: the joint capsule, ligaments, muscles, tendons, fascia and skin. However, when speaking about the amplitude of movements, we usually mean the amount by which the muscles that move in the joint are able to lengthen and shorten. After rehabilitation, as a rule, the amplitude of movements decreases simply because your body has not yet adapted to the load. To increase the amplitude of movements, a stable elongation of the connective tissue, that is, plastic deformation with a gradual rearrangement, is necessary. Sufficient time should be allowed for rebuilding to avoid weakening or tearing of the tissue.
