Standing forward and bending down, trying various methods, but still unable to see any changes after practicing for a long time, may be a common pain point for many people with poor flexibility. Today I will introduce a unique trick to you: practice against the wall..
This method was introduced in the first group earlier: a friend, forward bending can no longer be described as poor. As we all know, if she doesn’t go through normal forward bending, she can choose to bend her knees to practice, and the back of her leg will have a clear sense of stretching. Persisting in practice will improve and progress. However, this friend bent her knees to do standing forward bending, and the back of her leg does not have any stretching sensation. Later, she was asked to practice against the wall, At that time, I found a strong sense of stretching behind my legs..
Let’s take a look at the specific method steps:.
① Stand with your back to the wall, with your heel about one and a half feet away from the wall.
Spread your feet at the same width as your pelvis, with your knees and toes facing each other.
② Backward, leaning against the wall,.
Bend your body forward naturally, place your hands on both sides of your feet, and touch the ground with your five fingers (if unable to land, you can also support the brick). Do not leave the hips off the wall..
③ When inhaling, lift your head up and straighten your chest, and extend your spine.
④ When inhaling again, walk your hands forward.
Exhale, continuously push the buttocks back towards the wall,.
⑤ Maintain 5-8 sets of breathing, feel the stretching and extension of the back of the legs and the entire back.
You can practice 3-5 groups each time, taking about 3 minutes..
Let’s analyze this method and some precautions..
1. Due to the buttocks leaning against the wall and the heels leaving the wall, the legs are tilted, and the center of gravity of the soles of the feet naturally falls on the heels, forcing them to increase the downward pushing force. In this case, if the buttocks push back against the wall, one is to naturally activate the leg muscles, and the other is to create a pulling and stretching force behind the legs. These two points will allow the muscles behind the legs to receive more stretching while starting. Safe and effective..
But there is a very crucial point here: it is important to ensure that the knee socket is soft, which means you cannot push the knee backwards, or you can slightly bend the knee and not let it overextend..
2. Always keep the head, neck, and spine extended forward,.
Starting from step ③ “Inhale, lift your head and extend your spine”, lead your spine forward with your head and neck, without lowering your head or focusing on your abdomen or thighs. Like doing a triangle, keep your spine moving forward..
In step ④, “walk forward with both hands,” it’s a bit like bending forward while standing, and walking forward with both hands in a downward dog position..
In fact, in this method, the upper body is equivalent to constantly maintaining the state of the lower dog..
The main purpose of these two points is to maximize the extension of the spine..
Due to the fact that the buttocks are still against the wall at this time, when the spine is not in a hurry to bend forward, the head and hands should walk forward with the spine. Pushing the buttocks back towards the wall will give the back force in both directions, elongating and extending the entire back..
3. The rest is to keep it..
When staying, pay attention and effectively use your breath to relieve tension,.
After finishing, you can take your hips off the wall and try a normal forward bend, and you will see progress..
Many times, I advocate having time for independent practice. Even if you practice with the class, you can still give yourself some time after class to ponder and delve deeper into a specific point. I practiced postures with the big class and honed them myself.
