Can you touch your toes with your legs straight?
If you can't do anything, you've found the main shortcomings in your physique. Because poor softness in the movement will inhibit the ability to build muscle and make you vulnerable, especially the lower part of your lower back. But don't worry, take three minutes to relax them.
Softness 101
If you can't touch your toes, you might think that the back of the thigh is too tight is the culprit. After all, the back of the thigh is where you feel the most. But the problem may be in other places on the back side of the body.
Most people think about problems often because they think of muscles in a certain muscle group, such as "biceps" and "back side of the thigh." But the fact is actually a thin connective tissue surrounding each bone, organ and muscle, called the Fascia. The fascia combines the muscle groups to make them interact with each other.
The best example is the "Superficial BackLine", which is a combination of the fascia-joined muscles from the head, back, all the way to the toes. The fascia links these muscles to each other. If a muscle is "tight", it limits the movement of the joints on the chain. So if you can't touch your toes, don't blame the back of your thigh. The limiting factor may be the muscles of your lower back, calves or even the soles of your feet.
(The part of the action, if you don't know how to operate, please consult an experienced friend or coach)
1. Relax the back - Camel-Cat
The vertical spine is the muscle of the back, and its tight muscles limit the angle at which the spine and torso bend. The action taken is "Camel-Cat (below)", a total of 10 times. After repeating the test of touching the toes, you still can't touch it and continue to the next step.
2. Relax hips - Hiphingewithheelselevated
The heel is raised to remove the tension from the lower leg and focus on the muscles that stretch your hips: the hips and the back of the thigh. Go back and forth 10 times. After repeating the test of touching the toes, you still can't touch it and continue to the next step.
3. Relax the calf - Hiphingewithtoeselevated
Step on the foot in front of the foot and move the tension from the hip to your Achilles and fat or calf muscles. This stretch usually produces a very significant effect. Perform 10 times in succession. After repeating the test of touching the toes, you still can't touch it and continue to the next step.
4. Relax the soles - Tennis-ballfootroll
Many people don't understand that there are many muscles in the soles of the feet. They are called flexors and affect the overall softness of the lower limbs. The foot is stepping on the ball, rolling back and forth for 60 seconds, changing feet.
If you try to touch the toes again, if you still can't succeed, run the entire process again. And when you find that the "improvement" of an action is most obvious, it means that the muscle is the most tight, you need to focus on it.
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