Body flexibility is the first step in injury prevention [Part 2]

Body flexibility is the first step in injury preventionBackward bendingEdit]

In injury prevention, core flexibility is extremely important. EspeciallyThe "posterior flexion" movement is frequently used in sports situations, such as jumping, running, and throwing.When the entire trunk cannot fully flex, the movement is compensated for by the lower back alone, leading to excessive stress being placed on the lumbar spine. As a result, the risk of back pain and muscle damage increases.

The guidelines for the posterior flexion test are level 1: moving away from the wall by one step, with the body bent and the hands against the wall; level 2: moving away by two steps, with the hands against the wall; level 3: moving away by two and a half steps, with the hands against the wall.If it does not reach, it may be due to insufficient extension of the thoracic vertebrae, stiffness of the transverse abdominal muscles, or tension in the front of the abdomen.It is often seen that they are doing things.
Improvements include:

① Extension of the thoracic spine using towels, etc.
② Expansion of the thoracic vertebrae in a cat pose
③ Stretching the front of the hip joint (the iliotibial band)

The three of them are recommended. Instead of just contracting the waist, moving from the chest and hip joints leads to a safe and supple lower back bend.

Point

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