A good bodybuilder, in addition to physical strength and endurance, also needs good flexibility. But adults are not as flexible as children, so flexibility training is needed to enhance this. So do you know what the basic methods of flexibility training are? Let’s go take a look below!
1. Cat-Cow Pose
Let’s start with this action. It has a good effect on the shoulder blades and can improve the flexibility of the spine. In the first part of the action, press your arms hard toward the ground and open your shoulder blades. At the same time, The chin is close to the sternum. In the second part, while extending your spine, you need to draw your shoulder blades inward and look forward at the same time. Here you must keep your neck straight and don't overextend your cervical spine.
2. Lunge side leg press
This exercise can very well improve the flexibility of the hips and legs. The key is to keep one leg straight and the other leg bent. You need to determine the distance between the two legs that suits you. You need to pay attention when choosing the distance. Choose a position where you can straighten your back and keep your body from leaning back or lifting your heels. The force of this movement comes from the hips, not the spine. You can do this with your heels striking to stretch your Achilles tendon, or you can point your toes inward to stretch your abductors. Always maintain muscle tension and do not overextend the straight leg. It may be difficult to do it at the beginning, and it is also difficult to master the body balance. Don't be anxious and try to increase the range of motion step by step.
3. Spider-Man lunge stretch
This action stretches your hip flexors and mobilizes your spine and shoulder muscles. Bend your front leg and keep it straight back. Now you rotate your body as close to the ground as possible and extend it. Keep your eyes on your hands and rotate both hands to their maximum limit.