For any sport, starting straight away without testing can be dangerous and inefficient.
The previous 5 basic motor ability tests (upper + lower) can help you find yourself temporarily unsuitable for exercise. Adjust with the exercises below and start over, the same exercise will become safer and more effective than before.
The test combines a variety of abilities, including mobility, stability, movement control, and certain strengths, which are interrelated. Usually, adjustments need to start with the degree of activity, otherwise other abilities will be difficult to improve under the pull of the tense organization.
Below, compared with the test actions that we did not pass, we start the corresponding activity improvement exercise.
If you want to be lazy today, drag it directly to the end of the article to check out the "World's Greatest Stretch", just one movement can move the whole body.
Move the spine and relieve neck and back pain
If you don't pass the "head down" and "spin" in the first motion test, your ability to bend, straighten, and rotate around the longitudinal axis of your spine may not be enough to support life and movement, and need to be improved through practice.
The head is protruding forward, and the cervical spine is flexed and extended
The chin is more than two fingers wide from the chest on the test, or the head is protruding forward in other tests, suggesting insufficient range of motion or control of the cervical spine, which may cause shoulder and neck pain.
Cervical vertebrae have insufficient flexion and extension
At this time, you can first practice neck flexion and extension, and if the improvement is not obvious, add a more comprehensive exercise.
The following exercises are only for healthy people, please stop immediately if you have pain, numbness, dizziness and other discomforts in the process; if you have found musculoskeletal and other related problems, please ask your doctor for permission before practicing.
When bowing your head, first retract your chin and then try to be as close as possible to your chest; when you lean back, use the back of your head to close to your back. The key is to feel the feeling of the cervical spine bending and extending from top to bottom, section by section. Slowly flex and extend until there is a feeling of traction and then stop for 5 seconds, which can be repeated 5-10 times (THE GIF has accelerated).
The chest and waist are stiff, and the cat-hump stretches
The test "bowed down to the ground" when the back curve is straight, the "fists are close" is far away, and the "over-the-top squat" arm falls forward, indicating that there may be insufficient thoracolumbar range of motion.
Insufficient range of motion of the thoracolumbar spine
This can lead to discomfort in the shoulders or waist, and the "cat-camel" below can help improve.
The arms and thighs are basically vertical to the ground, imagining the navel close to the ground, stretching the entire spine as much as possible; then arching the back with your hands and knees as high as possible, bending the entire upper body.
The thoracic spine cannot move, practice rotation
The inability of the arm to touch the ground when testing "rotation" suggests that the thoracic spine rotation capacity is insufficient, which is related to low back pain, and can be improved with similar test movements.
Insufficient ability to rotate the thoracic spine
The left thigh is lifted to the vertical ground, then falls to the right, the right leg remains straight, the left arm points to the sky and then falls to the left, as far as possible the left arm touches the ground, while the right arm is raised, as high as possible to point to the sky.
Stretch the lower extremities and soothe the lower legs
Can not pass the "head down to touch the ground", "straight leg elevation", "knee top door", "single leg knee lift" and "over-the-top squat" test, indicating that the hip, knee, ankle joints of the lower limbs can not move freely, almost all training on the hips and legs may be affected.
The legs are not straight, stretching the front side
The leg on the ground is bent when the "straight leg is raised" and the body leans forward when the "knee is lifted with one leg", indicating that the hip joint is not enough to stretch, and the lunge stretch can help the body open.
The hip joint has insufficient stretching capacity
Lunge kneeling on the cushion, first tightening the waist and right hips, then slowly moving forward to the right thigh root in front of the pulling sensation, then the upper body bends to the left, and then rotates to the right (eyes looking to the upper right). Hold for 15-30 seconds, then switch to the other side, repeat 3-5 times.
The thighs cannot be folded and stretched posteriorly
Test "low head touch the ground" when the hand can not touch the ground, "straight leg elevation" and "single leg lift knee" when the leg is not high, squat bent or squatting can not go down, indicating that the hip joint bending difficulty, then do a lot of exercise will hurt the waist, need to strengthen the stretch first.
Insufficient hip flexion
Straighten your right leg, grab your left thumb with your right hand, then try to straighten your left knee for 15-30 seconds before switching to the other side. Feel laborious to change the towel to the center of your feet, pulling the ends of your hands. The key is to bend your knees so that your thighs are close to your chest, and then stretch your knees hard.
Stiff ankles, stretched calves
Testing that the "knee top door" cannot touch the door frame, lifting the heel or leaning forward during squat indicates insufficient ankle dorsal flexion, making it impossible to safely practice very important movements such as squat. At this time, you can first try to improve it by stretching the back side of the calf.
Ankle dorsal flexion is limited
With the back of the two-handed armchair or wall, take a big step back with your left foot, keeping both toes facing straight ahead, and with your heels pressed against the ground, straighten your left knee while moving forward to stretch the gastrocnemius muscles on the back of your calves. Then take a small step back with your left foot, press your heel against the ground, squat as far as you can, stretch the flounder muscles, and then switch to the other side.
The greatest stretch in the world
If you want to be lazy one day and want to move your whole body with one movement, you must choose "the greatest stretch in the world" because it can be stretched to multiple parts of the lower limbs and chest and back at the same time.
In addition, this action is also very suitable as a warm-up before exercise.
Start with a flat support position, take a big step forward with your left foot and step on the outside of your left hand, try your best to touch the ground with your left elbow, extend your left hand far to the right, and then raise your left finger to the sky, look at the tip of your left finger, straighten your right knee in the process, and change to the other side.
The above is the initial exercise to improve the range of motion of the spine and lower limbs, according to their own test results, focus on strengthening the lack of ability, after a period of persistence, you will find that the relevant exercise is easier to do, waist pain and leg pain is also reduced.
If you didn't find the problems in your test above, then stay tuned for the next issue, after which we will improve the shoulder problem and strengthen the stability of the core and lower limbs.
Note: The pictures in this article are provided by the author
Author: Dai Tian Doctor
EDIT: odette
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