Stretching skills: bend forward in sitting position and raise your butt

Stretching skills: The purpose of flexing forward in sitting posture and raising the buttocks?

　　In yoga or stretching exercise, flexing forward in sitting posture is a very common movement, and flexing forward in sitting posture is also a widely spread flexibility test!

　　In previous articles, we introduced: In the same flexing forward in sitting posture, stretching the erection spinal muscles (Spinal What is the difference between Erectors and Hamstrings?

　　Today I will introduce another technique for flexing forward in sitting posture!

　　When sitting on the ground, some people cannot sit and straighten, but will round their backs, especially the lower back. One way to improve is to raise their butts. For example, yoga mats are rolled up and sit on top, or sit on a rolled towel or yoga brick. The sitting method of raising the butt helps to arrange the spine more straight.

　　In the preparatory movement of flexing forward in sitting posture, the spine cannot be upright, which is related to the tightness of the back muscles of the legs. When the body is flexing forward in sitting posture, the hip joint is flexed, the muscles responsible for flexing will contract, and the antagonist muscle (the back side of the leg) will be stretched. When the antagonist muscle is too tight When tight, but in order to make postures, compensation results will occur.

　　Why does raising the butt make the spine better?

　　Simplely speaking, when the sitting posture is flexed forward on the ground, the hip flexion is 90 degrees; if the spine is already hunched (compensated), it means that the antagonist muscle is not capable of all the work, so the spine comes out to help.

　　Highing the butt means the degree of hip flexion. The degree of contraction of the flexion muscle group is reduced, and the work (extension) of the antagonist muscle is also reduced. At this time, the antagonist muscle is competent for all the work alone, and there is no need to ask the spine for help.

　This does not mean that you are stretching larger, but that you can keep the spine stretching in a more appropriate position.

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