Ch.

Flexibility
THEORY AND PRACTICE

Why worry about exibility?!

Because it is better to be very exible and very little muscular muscular and very exible. Your muscles should be long enough so that your joints can play without wearing too quickly. Your spine should be sufciently distant from each other to avoid they become worn, they are affected by osteoarthritis or they coalesce there between. If you are not exible enough, your vertebrae, too close, may be victims disc herniations. These are only a few dangers induced by the lack of exibility, but their mere mention should get you thinking. If you musclez body without exibility, you go to crippling pain and desperate regrets.The practice of training is likely to cause us serious inconvenience if we neglect our exibility. Existential tensions are accentuated.!

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For example, a practitioner with back arched and shoulders too high. these physical characteristics are fairly common. He is obsessed by the desire to develop musculature and mocks its exible body.!
Back muscles toned and already shortened by the camber will be more shortcuts and painful. Vertebrae, too close, will generate numerous injuries. hips, mobility reduced by the stiffness of the back, will wear more easily. Basin, steep contractured and will prevent a good ow of sexual energy.! Tension in the lower back will cause tension in the chest and neck.This is as if you comprimiez excessively spring: the spine is this spring.The skull approximates the sacrum and since the length of the spine decreases.Pain in the neck to install sometimes degenerate into osteoarthritis and cervical hernias. the practitioner will also be smaller because the space between the vertebrae has decreased.! Too high shoulders promote nerve contractures trapezius muscles. these tensions add to tensions caused by stiff neck. Chest (diaphragm) and neck will be more contractured the practitioner has suffered various injuries (grief, betrayal, loss ...) he has not been able to manage.!

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In the longer term, the practitioner will feel tired, depressed. Nerve contractures! accentuated by weight not evacuate more. The body is stiff permanently.! Muscles and joints become painful. Lack of energy is obvious because! nerve impulse is blocked or slowed by contractures. The practitioner becomes less less enterprising, reserving the little energy he has left for his obsession: the muscle. In some cases, it can suffer from speech problems and mental confusion."

practitioner will worsen his depression because he did not grow . muscles, for! develop, need to be undertaken vigorously and it is nerve impulses that this allows contraction. weakness of nerve impulses , due to contractures , condemnsany progression . In addition, a steep, short and contractured muscle grows easily due to circulatory problems it encounters. blood circulates poorly! since the vessels are compressed and can not provide the necessary nutrients! development . waste from metabolism are little or not removed again because of the poor circulation. The muscle . instead of ourish. asphyxiated .!

This practitioner , very motivated to build muscle , will design one extreme annoyance. it may strengthen his attitude is more catchy. lack of result depressed person to the point of seriously disrupt his mental balance. training becomes an obsession at all times, invading the space to love, to work, friendly , social, family . the world of the practitioner becomes increasingly narrow . the desire to have muscles, as legitimate as most human desires, led by ignorance , mental illness.!

The picture is dark and may look cartoonish. However, this kind of extreme
situation exists. Do not neglect your exibility! You will be immune to the problems that come to be raised and you will progress faster. A exible and relaxed muscle between workouts gets better and see its growth increase rapidly. You will be more muscular and good about yourself, harder to cope with the difculties of life. muscles Flexible muscles are too long, which gives an aesthetic musculature.!

Achieving exibility is also a prerequisite if you want to slim down. the muscle should able to tap into fat energy it needs in order to reduce the reserves. This requires good exchanges between fat and muscle. Good circulation is essential to eliminate waste, relieving the heart and bring the items from nutrient digestion. All this takes place more easily when we have long muscles. short and stiff muscles experiencing poor circulation internally, which does not encourage trade with fat. nervous energy ows easily, it is so tired faster in training. This fatigue may saturate the exhausted nervous system, and impact on the hormonal system. You should know that a balanced hormonal system need to lose weight as to develop its musculature. Your hormones are"

the basis of changes in your body. You should avoid too weak regimes! calories and unbalanced, excess training and accumulation of stress. Otherwise the system hormonal will suffer and you age faster without reaching change your body.!

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When you are not exible, as we have seen, you are hurting your joints, your muscles stiff and little irrigated make you suffer, you feel depressed more easily. These stressful situations accumulate and saturate your nervous system information negative. The conclusion is simple: can we really gain muscle and lose fat its when a malaise that inhibits us we feel the time?!

Exercise your exibility! If you are regular, you will progress very quickly. in two months, you will see a marked improvement in your exibility go hand in hand with the harmonious development of your muscles. If you play sports, you will not only stronger and quicker but also better coordinated, more skilled, less prone to injury. You will recover easily. Powerful movements (bodybuilding) large and rapid (exibility) are always an advantage. Flexibility allows you better use of your strength by being faster. A exible muscle promotes transmission of nerve impulses and thus speed.!

Read the descriptions of the exercises that follow before you start your
stretching. While watching the drawing and study the position of each body part. Focus on the part that is stretched to avoid any jerk or a wrong move could cause injury. Do not try to cheat the steps in seeking to achieve absolutely xed objectives. Flexibility is acquired gradually as muscle volume. So look to distinguish the pain that helps you move from that may cause injury.!

Breathing is also very important. It must be broad and deep. Fill your lungs dilate your chest. It does not inspire quickly inating the chest. Inspiration should last as expiration, and you should Never hold your breath, do not hold your breath! Imagine the air inspired lls your chest and stomach, avoid breathing with only part upper chest. Of course, your lungs do not descend into your abdomen to the hips, but when you inhale, do as if it was true.!
> If you want to progress quickly, it must hold a position for 30 seconds to 1 minute when stretching becomes unpleasant. Under these conditions, the exibility of the drive should last about 1 hour.!

> If you have time, warm up before each workout session with some exercises for the top, middle and lower body. Do the rest of stretching exercises after to workout. Day without weight, make the stretching session in order.!

> If you have less time, several options are available to you. You can continue to keep each position for 30 seconds to 1 minute, but in a running exercise is 2 or 3. you can do all the exercises by reducing the time spent on them. Do not get! below 20 seconds, or the effects to be negligible. If each position is held that! twenty seconds, your session exibilities last about twenty minutes. In this case, it will cause you to train four to ve times a week to hope to progress quickly.!

A practitioner very motivated to move quickly has both strength and exibility will all stretching exercises before the session of training. It does however hold that each position ve to ten seconds. After the training bodybuilding, redo it all stretching exercises but keeping each position for the hands twenty seconds. This principle is valid for endurance workouts.!

Before a session of weight training or endurance, this is normally 5 to 10 seconds

per exercise that is best for you warm up. If you are bored of doing 35 years in a row, make it at least half, one in two, each time (one day 1, 3, 5 ... Next time 2, 4 , 6 ...).!

Exercises 7, 12, 16, 17, 18, 19, 20, 21, 22, 23, 26, 29 and 30 are very useful in
enhancing your lower back and prevent pain. If you have trouble here and you would alleviate the symptoms (and perhaps disappear), make two to three times each of these thirteen periods instead of once.!

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Once you get used to the training, do not hesitate to upset the order prescribed to nd sequences that suit you more. For example, you can start by enchainer all exercises by ground and eventually those carried upright. You can also nd variations for each exercise when you are able to distinguish the different types of pain and recognize that that is an alarm signal indicating that the position is bad, even dangerous.!

After a year of regular practice, you can, if you wish, nd many variations of these exercises in specialized books (stretching, yoga). this approach may be useful for those who want to achieve a high level of exibility. More exible you are, the less you will feel the effect of certain exercises. This is not a reason to stop the practice. Continue to maintain your abilities as soon as a year becomes "easy". In this case, hold a little less time position (fteen seconds, it is enough if you exercise your exibility at least three times per week).! ! Burn in your memory that you should always stretch slowly and always return slowly to the starting position! If you suddenly release, you risk injury.!

the upper body

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1.

Place your hands crossed over your head. The palms are directed toward the ceiling. Push in outstretched arms as if you were touching the ceiling. You should feel the stretch along the arms. you can also feel relief in part upper back between the shoulder blades.!

2.

This exercise is a variation of! the last. This time, your palms touching.!

3.

Raise the left arm to the vertical while the right arm hangs down body. Go down the left forearm keeping the vertical arm. Mount the forearm right and grab the right hand with the hand left. Then, reverse the position of the arms (ride the right arm and down arm left it hanging along the body).!
If you are not exible enough, take a towel and! roll up your hands along the towel trying to make them feel. Gradually. you'll get there.!

4.

You are standing with arms hanging along the body. Mount your forearm back and try to touch the palms. A force you train, you will succeed A paste palms against each other. You must push breathing calmly."

5.

Hang from a horizontal bar. If the bar is too high,! Climb on a chair. If the rod is not high enough to! keep your feet touch the ground, bend your legs. You in! this case two possibilities: either you bring your knees toward your chest,either you bring your heels toward your buttocks. For variety,alternate one and the other possibility. If you are too heavy and you can not stand for very long, you will have to arrange that toes are in contact with the ground. This will make the exercise easier. For this, it sufces that the bar is not too high.!

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6.

You are standing at the vertical of the Fixed bar. The difference between your feet is about 35 cm. The bar should not be attached to a height exceeding your size, otherwise use! a chair. Mount your arms behind you to catch the high bar, palms facing ceiling. Backing up your feet and bend gradually your legs to feel the stretch in your shoulders.!

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If the bar is too high, do not force to bring absolutely palms touching. Use a wedge or a chair. Doing so may seriously injure you shoulders.!

Once this exercise is completed, repeat turning this time the palms facing down. this variant can also feel the stretch in the upper chest. Vary the position of feet (forwards, backwards, one leg in front and! the other behind) to discover new sensations.! Standing, with a gap slightly larger than the width feet one shoulder, lean on the side. down gradually to feel the stretch along the coast. The more you go down, more! stretch will be felt to the waist. When you look right, right hand slowly down the length of the leg right and tries to reach the ankle.!

7.

If you are not exible enough to reach the ankle (or below), do not despair, you will succeed with time. Do not force it to go down absolutely! When you are exible enough that your hand reaches your ankle, you will adopt the advanced position (hands clasped when examined)."

This exercise is a variation of the previous nancial year tooth that runs sitting on the oor (in a suit or lotus). The stretching is localized to the portion more upper back. More breathing will! deeper, the exercise will be effective

Lying on the oor, stretch your arms backwards has and simultaneously stretch your legs by pushing your! toes as far as possible. Imagine quartered, your feet pulled in a direction and hands in another. Look carefully the position of the feet on the drawing. A! deep breathing can well feel this stretch in the ribs and chest.!

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10.

Sitting or standing, gradually tilt your head to the right side. You need to focus in order to feel well the force is at the base of the neck (left) and the non-basic skull (in the ear). Then stretch the left side. The bust must permanently remain upright. If this is difcult for you, asseyezvous on a chair and stick to the edges with both hands.

11.

Lying on the oor, crisscross! your ngers and enter your! neck. Gradually bring your head forward until you feel tension nice. Observe the position hands on the drawing. Focus to feel the stretch along the neck, without forcing excessive manner.

12.

Take the position of the year at, palms clasped behind his back. Lean forward with the intention of ask your chest on your thighs. not force if you do not succeed

This exercise has two problems: keep clasped hands while leaning and succeed in touch the thigh. These difculties in will be more in some months. Note on the drawing foot position remained back. The leg located in front of the body should be tense. This year made twice: leg right front leg and left forward.

13.

Sitting on the oor, stretch the leg right, bend the left leg and just snap your left foot against your right knee. Place your elbow right against your left knee. turning your bust, go put your hand left behind you, without going too far.!

14.

Start with you fours. then turn your wrists so that your ngers are pointing towards your knees. then Move your pelvis folding legs. You will feel the stretch in forearms.

Right elbow, make a pressure on the left knee. Your bust still. you should feel the stretch in the deep gluteal (upper side of the thigh). Then invert the position keeping the left leg straight and bending the right leg. It will be left elbow which will be placed against the right knee.

15.

Press your right elbow on your thigh. Grasp the top your right hand with your hand left. Moderate pressure with the left hand to allow right wrist to bend more. Similarly, in reversing positions, practice then the left wrist. with the! time, your ngers closer more of forearms.

the middle of the body

16.
Lying on the oor, enter your right knee with both hands and pull it toward your chest, keeping the left leg straight. Then do the same with the left knee (leg right tense).

17.

Take the position indicated by the design. It is you look forward to serving you for your hands to move up your leg. The aim is to capture the soles of your feet by putting your chest on your outstretched leg. You will then do the same, holding the left leg and bending the right leg.

18.

This exercise is a variation of the previous year. The objectives are the same. However, you can also feel a stretch in the hip on the side of the bent leg. To accentuate this stretch, just push the leg bent further back.

19.
You are standing with legs slightly bent. Lean forward and try to touch the ground with the ngers pointed.!

If you're exible enough, try to put the palms at. If you are too stiff, let you hang quietly. You can grow faster in doing so: bend enough legs to ask the palms down. Then straighten the legs gently keeping the palms down. You should feel the stretch in your lower back and 1 rear thighs.

20.

This is a variation of the previous year in which it is not to lean forward but on the sides (alternately left and right side). !

21.

Legged , lean forward. The rst objective is to gradually achieve rest their elbows on the ground. Then you should try (without forcing ) to ask the front ground . It is well to ask up front and not the top of the skull. Keep your butt glued to the oor . You can support your head with your ngers if you feel too much tension in the neck .!

Once hardened (after a few weeks) , crisscross your hands behind your head. The weight of your arms will allow you to more easily descend. Of course , do not force with arms to help your forehead to touch the ground : you should get "soft" .

22.

Take the position of the rst drawing. Knee behind you must slide back , as far as possible ( your bust stays straight ) . Then move your pelvis by bending the leg in front of the body. You should feel the stretch in the groin. Stretch the right side and the left side . Use or a cushion to protect the bent knee is ground napkin . The basin must both advance and fall (simultaneously) .

23.
Take the position of the previous year. When your knee is directly above your foot, slowly move your foot until the stretch-ment becomes slightly painful. If you have done the stretch with the kneestraight forward, change and repeat it this time with the left knee forward. foot should slide to advance. We must therefore do this exercise on a smooth surface. Use a sock, a cardboard or other object allowing the foot placed in front of the body to move more easily.the use of chairs can stand tall and move faster in the comfort.

24.

Lying on your back, grab each knee to help your legs to move away. The lower back must remain glued to the ground: do not dig the kidneys!

25.

You're standing. Lean forward and place your palms at on the oor. At the same time, spread your legs until you feel the stretch in your inner thighs. It is best to do this exercise on a smooth oor to allow the feet to slide more easily.

26.

Sitting on the edge of a chair, spread your legs and feet. Cross your arms and you lean forward. Try asking your elbows on the ground. Down as low as possible. Take your time so that the weight of your bust gradually make you down. A partner can support (gently) on your back to help you go lower.

27.

Take the position of the exercise 18. This time he is trying to put your elbows on the ground. If you are not exible enough, start by asking your hands. Then, gradually, you will bring your forearms on the ground. Session after session, your elbows will be closer to the

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Put your knees. Use clothing or oor allowing you to slide easily. Spread nearly full thighs. Ask your elbows on the ground and push your butt back as if you wanted to sit between your legs. Mind you, the drawing, the position of the legs. Your calves are parallel.

28.

29.

Lying on your back, bend both legs of keeping the other tense. Try asking your knee while keeping the shoulders glued to the oor. If your genoun'arrive not reach the ground, do not force it, do not take the weight of your thigh. You can make a slight pressure with your hand to the knee go down further.!

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A partner can perform this pressure for you. Gradually your knee closer to the ground and eventually reach. Do this rotation of the spine to the right and left. If you feel your back crack, do not panic, this is a good sign. Once the knee down, fold the leg and looking to enter the tip of your foot with your hand. If you succeed, you must bring your toes toward you. If you do not succeed, persist, it will come with time.

the lower body

30.
This exercise stretches the front of the thigh (quadriceps). One leg is stretched, the at-be bent. The foot is an extension of the calf: the toes are directed backwards and not sideways. You must look back and gradually tively start by asking at least one elbow on the ground. Then, becoming more exible, you can lie completely. Your knee should not take off. Exercise the right thigh and left thigh.

31.

Put your knees, legs apart enough so that you can sit between your legs. Let yourself go and try to start, ask your buttocks on the oor. When you succeed, you lean back. More you lean, the more stretching will help. Do not dig your kidneys too!

The ultimate objective is to successfully lie on the back. This requires a stepwise: lay hands away behind and rest their elbows and shoulders pose. To return, you must make the journey in reverse, step by step. When lying on your back, it will lower your kidneys to put them in contact with the ground. As usual, at each meeting, are just what you can do without trying to achieve the proposed objectives immediately. It takes time to relax!

32.

Lying on your back, your right foot is at against a wall. The right calf is parallel to the ground. Place the outside of your left ankle on the right thigh, near the knee. Keep your ankle with your right hand and push the inside of the left knee toward the wall. You should feel the stretch in the left buttock. Then Stretch the right buttock. The lower back should remain glued to the ground at all times. Observe the position described by the drawing carefully. The heel is slightly off. Lean forward and avoid more off the heel. Then try to place the heel on the oor without back. You should feel the stretch in the calf and Achilles tendon. Exercise then the other side.

33.

35.

This is to stretch the top of the foot. Weigh this place if necessary by bending the other leg.

34.

Install the rst third of the feet on a wedge on a walk or on the rung of a ladder. Then push your heels down as if you want your toes are touching the front of the leg (tibia). You should feel the stretch in your calf.