Test to assess the flexibility of the spine
Test 1.
Stand straight, legs together. Left down as low as possible, lowering your hands down (Figure 1). The fingertips must touch the floor.
Test 2.
Lying on the stomach with fixed footsteps, download, pulling the chest from the floor (Figure 2). The distance between the chest (sternum) and the floor should be 10-20 centimeters.
Test 3.
Stand your back to the wall, legs at a distance of 30 centimeters from each other. Long as low as possible, touching the walls of the wall (Figure 3). The same else. The fingertips should drop slightly below the knee cup.
Test 4.
Sit on the chair face to his back and sneak hands in the knees of diluted feet. Without changing the positions of the pelvis and legs, turn your head and torso back (Figure 4). You must see the partner's hands raised above the head, standing at a distance of two meters behind.
To improve the mobility of the spinal joints, it is necessary to perform exercises repeating its main movements: flexion and extension, slopes to the right and left, circular motionstwisting. The proposed exercises will help slow the age changes of the mobility of the spinal joints. In order to reduce the load on intervertebral discs in most exercises, the initial position is lying or sitting.
1. The initial position (and. N.) - standing in a horizontal slope forward, legs apart, hands on the knees. At the expense of 1-2 remove the lower back, lower the head, round it (Figure 5); At the expense of 4-5, lower the lower back, raise my head, go. Repeat 16 times.
2. I. P.- Sitting, legs bent, the chest is pressed against the thighs, to take the heels to take his hands. At the expense of 1-4, try to straighten the legs, without breaking the body from the legs (Figure 6); At the expense of 5-8 return to and. p. Repeat 12 times.
3. I. p. - lying on the back, hands along the body. On account 1-4 put legs on the floor behind the head (Figure 7); At the expense of 5-8 return to and. p. Repeat 12 times.
4. I. P.- Lying on the back, hands along the body. At the expense of 1-4 to progress, leaning on the elbows and without taking the pelvis and head from the floor; At the expense of 5-8 return to and. P. Repeat 16 times.
5. I. P.- Lying on the stomach, divorced legs bent, hand to take the foot. At the expense of 1-4 try to straighten the legs, lifting top torso (Figure 8); At the expense of 5-8 return to and. p. Repeat 12 times.
6. I. P.- Lying on the back, legs slightly apart, hands along the body. At the expense of 1-2, the torso is right, without taking off the back from the floor; At the expense of 3-4 return to and. n. the same to the other side. Repeat 16 times.
7. I. p. - Sitting, legs as wide as possible apricious, hands behind the head. At the expense of 1-2 bend to the right, trying to touch the elbow of the floor behind the knee of the right leg (Figure 9); At the expense of 3-4 return to and. n. the same to the other side. Repeat 16 times.
8. I. P.- Lying on the back, hands behind the head, legs bent. At the expense of 1-2 try to touch the knees of the floor to the right, turn the head to the left; At the expense of 3-4 return to and. n. the same to the other side. Repeat 16 times.
9. I. P.- Sitting, bending legs Apart, hands in front of the breast. At the expense of 1-2 rotation of the body to the left, right elbow touch the left knee, left Move as far as possible back and touch the floor (Figure 10); At the expense of 3-4 return to and. n. the same to the other side. Repeat 16 times.
10. I. P.- Standing, legs apart. To account 1-4 circular motion of the torso to the right (Figure 11); At the expense of 5-8 the same else. Repeat 16 times.
If you have not been engaged in physical exertion for a long time, but then decided to fill this gap, you need to check the flexibility of your body. So you can choose a high load at the moment, avoid injuries and stretching. After all, it is not enough to be simply slim, it is important that your muscles are also in proper form. It will keep your joints in the tone for a long time and will allow you to lead a more active lifestyle. However, like all physical exercise, such measurements of flexibility should be done correctly, we understand how.
Tests on the flexibility of femur and shoulder joints
Good stretch and plastic, is an excellent prevention of osteochondrosis and radiculitis. Especially it will be useful to those who lead low-moving image Life and takes a lot of time at the computer.
- Flexibility shoulder joints. To do this, you need an assistant. It is necessary: \u200b\u200bto sit back to the partner, put your hands behind the head and push into the castle. Tell the partner, resting your knee in your back, pull your elbows back. If you feel unpleasant feelings - stop. What did you do? Well, if the elbows passed the shoulder line, perfectly - if they formed a straight angle behind his back.
- You can still check the shoulder joints. Lie on the bench (better in the training hall) so that the shoulders hung a bit. Raise your hands and lower them with straight head.
If 2 palms "left" below the bench - well, if 2 elbows dropped there - excellent, well, if you got to the floor, it is simply beautiful and your stretch margin can be envied.
- Also on the bench can "measure" flexibility femoral joints and stretching muscles. Lie on the bench, swelling legs. Take one leg to the chest and press hard. At the same time, the position of the body on the bench should be even. All major points are pressed to its surface. Now try to lower the second leg down. It must be the most direct.
If, the leg came only to the level of the bench - well, dropped below its level - great, pulled out to the floor - excellent stretching. The same needs to be done for another leg.
- Another test for the flexibility of the thighs. Sit on the bench or whether on the rug. Pull legs. The back should be perfect straight, legs too. Start bend to the leg, you do not need to pull the sock, leave it in a position convenient for you.
If you got your fingers to the heel - well, if you were able to grasp the foot - excellent. If at the same time you managed to lie on the leg - an excellent result. Do the same else.
- Take a stick, so long to grab it, the hands were wider than shoulders. Lift over your head, and slide them a little on the shoulder line back. Twist the maximum blades until the moment of little discomfort. Lock your hands and try not to smooth them. Start doing squats.
If you have turned out incomplete squat, and the stick did not move from the place, there were unpleasant sensations in the hip joint - a good result. If it turned out complete squats and discomfort in the loan area - excellent. If full squat You are not experiencing any uncomfortable feelings - your preparation is above all silence.
Test for the flexibility of the ankle joints
To check the capabilities of the shin and popliteal tendons:
- Stand in the postpox pose;
- Palms and socks are silent into the floor;
- Start moving with your hands and legs towards each other;
If you have socks and palms, they met with straight legs - the result is excellent, if you could not do this - it means you need to work out these zones.
Stretching Testing Muscles
If yours jagged muscles insufficiently stretched, then when exercise You will excessively strain your back muscles, which can lead to discomfort in this zone, warns the site . So;
- Sitting on the floor, arrange the legs bent in the knees;
- Start leaning to one leg, and the knee is different to lower on the floor, the legs do not move together;
- Hands should be from the outside of the foot to which you lean;
- Now go down the case as much as possible;
If you could not get the knee floor or it did not work out to be leaning the body enough deeply, you need to work the tip of the muscle zone.
With good flexibility, people are able to perform various movements With a big scope or amplitude. Flexibility directly depends on the state of your joints and spine, i.e. As far as they are moving. In the absence of special training, with age, the flexibility of the joints is lost. Some scientists believe that the level of flexibility is a measure of human age.
1 Flexibility test:
Try to make a small workout, and then perform the following exercisesIf it turns out, then the flexibility is in order.
1) Standing, lean forward and tap the floor palms, do not bend your knees.
2) Sitting on the floor, lean forward and touch your knee forehead.
3) Stand back to the wall for 25-30 cm from it, raise your hands and try to touch the walls with brushes, do not fade in the lower back.
4) Standing to perform Mahi foot forward and up to the head level, then aside and back, lifting the leg above the level of the belt.
5) Make a bridge with straight legs and hands.
If some of these exercises you cannot do, then you need training for flexibility.
2 Flexibility test:
Perform these exercises tests and find out how flexible you are.
1. Sit on the floor, legs together, and socks are 30 cm from each other. Restart the body forward, the legs are straight. Grasp the hands of the sole feet, not straining. If it happened - put the rating + (plus). If only it was possible to touch the floor at the knee level - put the rating - (minus).
2. Stop right. Right palm to start the back from above, left - bottom. Try to connect your hands. It was possible to close the fingers in the lock + (plus), only touch the back - (minus).
3. Sit, spread legs wide. To lean forward and tightly press the chest to the floor + (plus). It is impossible to touch the gender of the floor - (minus).
4. Stand up in the doorway door to the jamb, holding his hands, legs on the width of the shoulders. Sit down, collecting knees. If you managed to sit down, and the heels are pressed to the floor + (plus), sat down in shallow and heels torn off the floor - (minus).
5. lie on the back, left foot on the floor, and right leg Raise up, pull their hands to the chest, the footsteps are directed to the face. If you managed to pull the leg close to the chest, and bend the stop at right angles, put + (plus). If you flexion the knee and can not bend the foot - (minus).
Evaluation + (plus) means: you are flexible and your muscles are protected from random stretching and pain. The more advantages you scored, the better.
Evaluation - (minus) means: You need to work out the exercise that did not work out. Include it in your daily gym and you will return lost flexibility.
Development of flexibility hip joints. Exercises:
These exercises will help restore the mobility and flexibility of hip joints.
1. Bend the right leg in front, and pull the left straight leg back. Perform spring squats, behind the back, not bend - 8 times. Then make a turn and continue the exercise, crouching on left foot. Repeat 30-40 times. For a larger effect, in front of the leg to put on the chair.
2. Standing, bend your leg and tighten your knees to your chest three times. Repeat each foot 6-8 times.
3. Standing, perform Mahi legs forward-back-to-to-6-8 times each foot.
4. Sitting or lying on the back, focusing with hands behind. Alternately each foot perform movements forward 8-10 times.
5. Standing, left leg raise on the back of the chair. Springly lean 4 times, first to the left leg, and then 4 times to the support right foot. Then put the right leg on the back of the chair and perform the exercise. Make a 12-16 slopes to each leg. Feet not bend.
6. Loku on the side, sitting or standing. Perform circular movements with a big sweep, first one way, then to another. Repeat 12-16 times each foot.
7. Frame on the stomach, bend legs, take up the ankle joints with their hands, trying to take straight legs. Perform spring, 6-8 times in a row.
8. Standing, take a rope or gymnastic stick. Bend the leg and not touching the rope or stick to carry it forward, then back. Repeat each foot 6-8 times.
Development of the flexibility of the shoulder joints. Exercises:
1. Stand up, hands up. Rhythmically remove the arms back - 8 times. Then within 15-20 seconds to relax the muscles of the hands. Repeat 4-6 times.
2. Stand up, lift hands to the sides. To perform with your hands big circles, first forward, then back - 10-12 times.
3. Stand up, hands up. To perform circular movements, as when swimming with a roll - 10-12 times and as when swimming on the back - 10-12 times.
4. Stand up, take into hand folded halice or gymnastic stick, at a distance of 70-80cm between brushes. Raise your hands up and carry them back, stretching the rope, then return your hands to its original position. Try not to bend your hands and keep them as already as possible. Repeat 8-12 times.
5. Stand up, bend, put the elongated hands on the back of the chair. To bend forward, flexing as low as possible (back straight). Repeat 8 times.
6. Stand up. Take your hands behind your back - one at the top, the other below. Try to force your fingers, pull your hands, then change the position of the hands. Repeat 8-12 times.
Development of the flexibility of the spine. Exercises:
1. Stop right. Spring-down 3-4 inclination in a row, trying to touch the floor palms. Repeat 12-16 times.
2. Take the floor. Bend forward, trying to touch the forehead knees. Slopes perform rhythmically 8-12 times in a row. Repeat 3-4 times.
3. To sit down, lean the brushes about the floor. Straighten your legs without taking hands from the floor, tilt your head to the knees, and then sit down again. Repeat 8-12 times.
4. Frame on the back, elbows on the floor. Break in the thoracic spine - 8-12 times.
5. Frame on the back, bend legs, feet on the floor, brushes near the shoulders on the floor. Raise the torso and make a bridge to completely straighten your legs and hands. Repeat 6-8 times.
In every day, turn on your gymnastics complex for 2-3 exercises from these complexes.
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How young is your body, will help learn this simple flexibility test. Try and draw conclusions.
One of the indicators of an excellent physical condition is body flexibility. This ability to make the maximum amplitude to each or most of the body movements. Body flexibility can and need to develop. But it does not always depend on their efforts. The flexibility of the body is directly proportional to the mobility of the joints, which is reflected in the amplitude of movements. Developed body flexibility - one of the components of the total tone and good physical form. Want to check how well you stretched, whether all parts of the body do you have flexible and movable or is there anything to work on? Then go through this test for flexibility.
Flexibility test: how well you are stretched
Standing on the step, straight legs together, bend forward and down and touch the edge of the step to the fingers, and then the maximum effort to try to touch the side surface of the step, taking a chalk level (height) of the touch. The difference between the edge edge and the touch level in centimeters and will reflect the flexibility, which in this case is determined by the mobility of the spine and the hip joints.
Assessment of test results.The numbers with minus sign reflect the distance between the fingers of the hands and the surface of the step at maximum bending, that is, in this case, it fails to touch the edge of the step.
Evaluation of the results of the flexibility test
From the data of the table it follows that with age flexibility and mobility decreases in the joints. Regular exercise on flexibility allows you to slow down this process.
Often age changes lead to limiting the mobility of the spinal column. At the same time, the splicing of the vertebrae may begin, which leads to the formation of bone mustache. A low-live and sedentary lifestyle exacerbates this pathological process.
To understand what state is the flexibility of the spinal column and what is its plasticity, it is necessary to carry out its assessment. This will help simple tests.
What is the flexibility of the spine: check tests
With the help of certain tests, you can check the mobility of the vertebrae, which must be done very carefully, without making great efforts.
Test number 1. Of the direct position of the body (legs together), we make tilt forward and down (as low as possible). The tips of the fingers need to touch the floor.
Test number 2. Going on the stomach, the legs are reduced together and pressed to the floor (they should not break away from the floor in no case). From this position, raise your head up along with the breast. From Paul before chest The distance must be from 10 to 20 cm.
Test number 3. Become a back to the wall, the legs are on the width of 30 cm. We take down into one of the sides down, without leaning back. Then in the opposite direction, lowering the fingertips slightly below knee joints (If possible, touch the ICR fingers).
Test number 4. Sit down on the chair face to his back, the legs are divorced. At the same time, the hands rest in knee chashes. The pelvis and legs remain in place. Turn head and torso turn back.
Test number 5. Going to your back, we bring legs behind your head. Try to reach the fingertips of the floor to the floor, while the legs must be straight ( perfect option). Note for yourself: they touched the floor, in what position there were legs (slightly or strongly bent).
If during tests of tests, the flexibility of the spine is noted, that is, all exercises are performed with ease, it means that the vertebral pole is in excellent form. To enjoy such flexibility and stretching over long, it is necessary to maintain the spine and strengthen its muscular corset with the help of various exercises.
But if there is pain in the spine or some stiffness in some place when performing exercises is a reason to contact the medical institution and survey. Perhaps need careful diagnosis and serious treatment.
Additional test
Testing is carried out for the presence of spinal curvature. We turn one hand behind your back over the shoulder, and the second hand is from below from the lower back. Combine your fingers. Then we change the position. With a smooth spine, hands are connected without problems, easy and painless. In the presence of a spinal curvature, problems can problems with the head, discomfort, soreness, or there is no possibility to perform a test.