Essentials for efficient sit-and-reach training

I believe many people should understand the sit-up forward bend. Many people want to practice it, but it is really not easy to ensure the flexibility of their body. So how can we ensure such flexibility? Let’s take a look at how to do it! Hope this helps you.

Waist flexibility exercises

(1) Forward bending: It is mainly used to practice the ability and flexibility of the waist to move forward. Specific method: Stand with your legs together, straighten your knees, clamp your legs together, cross your fingers, straighten your hips, raise your hands, and face up. Then bend your upper body forward with your palms pressed as close to the ground as possible, your knees straight, your hip joints flexed, and your waist and back fully stretched. Relax your hands and bend your elbows to hold your heels tightly on both sides of your feet, keep your chest close to your legs, and fully stretch your waist and back. Continue for a certain period of time and then relax and stand up. You can also turn your waist to the left and right when your hands touch the ground, and touch the ground outside your feet with the palms of your hands to increase the flexibility of turning left and right when your waist stretches.

Key points of the movement: Stand straight with your legs and knees straight, chest out and waist bent, fully stretch your waist and back, and keep your chest and legs close together.

(2) Backward waist swing: mainly used to practice the flexibility of the waist moving backward. Specific method: Stand with your feet together, support yourself with one leg, and stretch your other leg straight up and backward.

Swing, at the same time, straighten both arms, and do a backward swinging motion as the body bends backward, so that the waist and back are fully compressed and the front of the lumbar spine is fully stretched:

Key points: Swing your legs and bend your upper body backward at the same time; support your legs with your knees straight. Bend your head and arms backward to perform coordinated swinging movements.

(3) Waist rotation: mainly used to practice the left and right rotation range of the waist. Specific playing method: Stand with your feet slightly wider than your shoulders, and let your arms hang naturally at your sides with your hip joints as the center.

The body is bent forward, and then with the waist as the axis, the upper body moves from front to right, upward and then to the left, and then back to do clockwise or counterclockwise rotation; at the same time, the arms move with the upper body to do clockwise or counterclockwise rotation.

Clockwise or counterclockwise circular movements to increase the range and strength of waist rotation.

Key points: Try to increase the amplitude of the circle, and speed from slow to fast, so that the lumbar joints can be fully moved and stretched.

I believe that as long as you follow the requirements of the training method we introduced above, you will achieve certain results in a short period of time. It is not easy to train sit-and-reach, but we must persist to succeed. So we must prepare ourselves mentally and train well.