Insufficiently stretched muscles can lead to serious damage and injuries. Four exercises that will help you check yourself and fix errors.

Walter Norton, coach of the Olympic champions and director of the Institute of Physical Culture and Sports in Northern Riding (USA), in the first lesson asks each of his clients to perform these simple exercises. This helps him understand the physical condition of the client and the degree of his preparation for training.

“Spider-Man”

What we check: how elastic muscles of the hips are

1. Stand in an push -up position. Make your hands be parallel to your shoulders.
2. Put the right foot on the level with your palms. The right knee should be bent at right angles, and the left should touch the floor.
3. Small the right shoulder down, bending your hand at the elbow and putting your right palm on the left. Feel how it pulls in the thigh. Stand so for a couple of seconds. Breathe deeply.
4. Return to the starting position and repeat the same with the left foot. Repeat three times.

There is a problem in that case, if the right or left leg is at different levels with the palm or if one leg stretches better than the other.

What is the danger?

“The cause of insufficient stretching is muscle weakness,” says Walter Norton. – then the thigh, which is most difficult, and is the weakest. This causes serious problems with the balance, forcing all other muscles to compensate for the “distortion” and because of this overstrain. And overvoltage can lead to muscle fatigue and serious injuries. “. For example, if your right thigh is weaker than the left, then this means that you are more based on your left leg while walking. If this is not fixed, then over time it can lead to “wear” muscles in the left knee and ankle.

“Caterpillar”

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What we check: shin and pod.

1. Stand in an push -up position. Then start taking tiny steps towards the hands. Keep your back, arms and knees straight. Gradually you must turn into the letter “A”. Wait a few seconds in this position.
2. Then begin to gently move your hands, returning to the original position. Do not bend your knees and elbows.
3. Repeat this exercise three times.

There is a problem in that case, If you cannot do this without bent your knees and elbows.

What is the danger?

Excessive tension in the legs and popliteal tendons may mean that your legs work incorrectly. “I often meet this with fans of treadmills,” says Walter Norton. – They run, forgetting to raise their knees, and for each new step they stretch their feet forward, injuring muscles on the back of the leg. Incorrect legs can also mean excessive back load, which can lead to serious injuries “.

“Eternal engine”

What we check: how well your hips can move together.

1. Stand on all fours, rest on the elbows. Expand your knees as wide as you can.
2. Without tearing off the elbows and the forearm from the floor, start moving your hips forward and backward. Linger in each position for a couple of seconds.
3. Each time try to increase the amplitude of movements.
4. Repeat ten times.

There is a problem in that case, If you can’t spread your knees wide enough or you cannot increase the amplitude of movements.

What is the danger?

If there is tension in the hips, then it is likely that all the muscles of your body are in the same tension. “Most likely, you lead a sedentary and too motionless lifestyle,” explains Walter Norton. – As soon as you start playing sports or at least walk, your whole body will begin to move easier. Such a problem is often found in older people who, as a rule, repeat only one movement (“sit down” during the day ”. A sedentary lifestyle is dangerous in that it can lead to diseases of the heart and increased blood pressure.

“Krandel”

What we check: Bureau muscles.

1. Sit on the floor with your legs spent as much as possible and bending them at the knees.
2. Lean to the right leg, while trying to put the left knee to the floor without taking your feet. When you lean, turn the torso and put both hands on the outside of the right leg.
3. Now try to touch the floor of the floor. Get down to the maximum possible height. Linger in this position for a few seconds.
4. Return to the starting position and do the same with your left foot.
5. Repeat the exercise twice on each side.

There is a problem in that case, if you can’t touch the floor with a knee or bend down enough.

What is the danger?

When your gluteal muscles are tense, they are not able to move as it should. And then your back takes on an additional load, which can lead to overstrain and pain. Train in order to stretch equally well in both directions, even if you feel more in the unstressed muscle. Otherwise, there is a high probability of injuries associated with an uneven distribution of load.

How to rectify the situation?

“Of course, all voiced problems sound unpleasant, but there is a solution, and it is very simple,” Calms Walter Norton. – Move more. If you lead a sedentary lifestyle in the office, walk more on foot. If you regularly go to the gym, but still cannot boast of flexibility, try to arrange balanced training, without focusing all the time on the same muscle group. Do not forget about stretching! Stretch 3-4 times a week, and in a month everything will change “.