In the world of fitness and exercise, flexibility is an indispensable part. The concept of "stretch ratio" is a key tool for us to gain insight into our muscle condition and develop a scientific training plan. The so-called stretch ratio refers to the ratio of the maximum extension length of a particular part of the human body to its original resting length. A higher stretch ratio means stronger elastic performance and also indicates an effective reduction in the risk of injury.

Studies have shown that good stretching habits can not only increase joint flexibility, but also relieve the discomfort caused by long-term sitting, and even help the release of psychological stress. Therefore, it is particularly important to master the correct stretching method.

When we talk about stretching, we usually involve two mainstream forms-dynamic stretching and static stretching. Both have their own characteristics, and the specific choice depends on your goals and current physical conditions.

Dynamic stretching is an action mode that imitates actual exercise and is very suitable for use during the warm-up phase; in contrast, static stretching emphasizes slow relaxation of muscle groups and is more suitable for use during the recovery period after exercise. It is worth noting that over-reliance on one method may lead to limited or counterproductive effects, so it is particularly necessary to arrange the proportion of the two.

Looking deeper, we will find that the real factor that determines whether a person can achieve an ideal level of flexibility is the structure of muscle fibers and the angular distribution of their formation around the bone. Each person's genes determine this innate difference, but significant progress can still be made through sustained and effective targeted practice.

For example, if the hip flexors are too tight, even if the fascia on the back of the leg is fully relaxed, it may not be possible to complete the standard squat posture. This requires us to analyze the root causes of the problem in conjunction with the coordination of the whole body and gradually overcome the difficulties.

To make every stretch more meaningful, here are a few simple yet effective guidelines:

First identify the short-term and long-term development goals of individuals, and then select the list of suitable projects accordingly. The daily time input amount is then assigned in order of priority, and each progress is recorded for subsequent adjustment of the program details. Finally, don't forget to listen to your own inner feedback signal, and constantly break through the limit under the premise of ensuring safety.

Although the market is full of tutorial videos on the correct asanas, there will inevitably be some problems that are easily overlooked in practice. For example, many people like to bend their backs directly to reach their toes. This seems to be an effort in vain, because the spine is subjected to unnecessary pressure.

on the contrary, the standard operation process is to bend the knee and sink the center of gravity slightly, then slowly raise the arm straight leg until it is close to the vertical ground. In addition, it is necessary to pay attention to the law of respiratory rhythm and amplitude change in order to get twice the result with half the effort!