Before exploring the features of this exercise, you need to understand the theory a bit. Longitudinal twine is a complex gymnastic element that is actively used in yoga, dancing, ballet and even Pilates. Hip joints and leg muscles, especially the inner and back of the hips, are maximally involved in the exercise. How to sit on a longitudinal twine without pain and injury? To do this, you need to gradually stretch the muscles and develop joint mobility, the only way to achieve the desired result with little blood. Of course, you will experience some discomfort, but this is better than walking with torn ligaments and dislocations.
What is the benefit of twine?
If you want to sit on a longitudinal twine just to amuse your vanity and boast a stretch, then you will be pleasantly surprised to find out how effective this exercise is:
- Significantly increases the mobility of the joints in the hip.
- There is an improvement in blood circulation in the pelvic organs.
- Significantly improved posture, and strengthens the spine.
- The muscles of the cortex, abs and hips are trained.
- Stretching exercises are a good prevention of diseases of the bladder and reproductive organs.
However, this exercise also has contraindications, like any other type of physical activity. You should not continue classes if:
- You have fever due to illness.
- There are some chronic pathologies or diseases of the joints.
- You have not recovered after a sprain, dislocation, or fracture.
- There are inflammations of the internal organs, especially in the female part.
If you suddenly feel uncomfortable during a workout, dizziness and tinnitus begin, immediately stop exercising. Most likely, these are problems with the vessels, which means that you need to postpone the stretching a bit and go to the doctor.
Basic rules for effective stretching
How to sit on a longitudinal twine quickly and painlessly? Follow the golden rules of effective stretching, then training will give you only pleasure and you can count on fast results:
- Any classes need to start with warming up. Any cardio load can serve as a warm-up for longitudinal twine, but it is better to give preference to a bicycle or a skipping rope.
- If you want to achieve results faster, then train twice a day. Morning stretching is very difficult, but the most effective. In the evening, the muscles are more flexible and supple.
- Try to give preference to static stretching methods, dynamic loading and pulsating movements can lead to stretching and tearing.
- Each pose must be held for at least 30 seconds, and only then increase the amplitude or change the exercise.
- Always focus not only on technology, but also on your own feelings. There should be no pain, only slight tension and a slight burning sensation in the muscles.
- Always watch your back, do not round it. If you are tilting, then reach for your legs with your stomach, not your head.
- As in all sports, the main thing in stretching is regularity! Do not start training and try not to rest for more than two days in a row.
Now consider a set of stretching exercises that brings you closer to longitudinal twine.
Ballistic attacks
If you are a beginner in stretching, then it is best to start with a simple and familiar exercise - classic lunges. In order to sit on a longitudinal twine, this type of training needs to be slightly changed. The load on the muscles should not be dynamic, but static. For this, it is necessary to fixate at the lowest point of the exercise and stay in that position for at least 30-45 seconds. Then you can immediately change the leg. If you perform lunges with dumbbells, then muscle stretching will be stronger and much more effective. You can still significantly increase the amplitude if you perform an elevation exercise, for example, use a bench or platform. Perform 25-30 repetitions on each leg and continue to the next exercise.
Butterfly Exercise
Great exercise for joint flexibility and tendon development. A similar posture is available in yoga and pilates. This type of stretch will help you to master longitudinal splits much faster. Technics:
- Sit on the mat, straighten your back and bring your feet together.
- Try to lower your knees to the floor. If you succeed, then do not waste time and move on to the following types of stretching, but not everyone can boast of such an innate joint mobility.
- Slowly push the feet with your hands, slowly lowering them down. The main thing here is not to make sudden movements and not overdo it with the effort. Take your time, watch your breath: exhale at the point of maximum muscle tension, and inhale during relaxation.
Seated inclinations
Mastering longitudinal twine for beginner athletes is a rather painstaking and difficult task, because the muscles are very long and reluctant to adapt to these types of loads, especially if you do not have good flexibility since childhood. When doing stretching exercises, always move from simple types of training to more complex and multi-joint ones. Do not forget that you need to stretch all the muscles of the legs separately. For example, leaning from a sitting position works on the inside of the hips and adductor muscles. There are several variations of this exercise:
- Tilts to one leg. This is an option for beginners. One leg is stretched forward, the other is bent at the knee and the foot reaches for the groin. Performing inclinations, try to stretch your chest to the knee, while keeping your back straight and try not to stoop.
- Legs with legs apart. This is a more advanced version of the stretch, involves the simultaneous study of the posterior and internal bundle of the femoral muscle. Try to spread your legs as wide as possible, you can even perform the exercise near the wall or with a partner. Then repeat the slope technique from the previous exercise.
Stretching on the machine
Stretching to longitudinal twine can be performed on a ballet machine. However, it can easily be replaced by any crossbar, fence, high table and even windowsill. The main thing is that there is a desire to train! There are several options for stretching with a machine:
- Tilts to the "working" leg. Put your foot on the machine or support, try to keep it as straight as possible and always pull the toe. Make a deep slope directly to the leg, you can even hug it with your hands. In this case, it is unacceptable to round the back or bend the leg in the knee joint, all phases of the exercise are performed in maximum tension. If you place the “working” leg directly in front of you, the quadriceps will stretch, and if a little to the side, then the inside of the hips will take part in the stretching.
- Ballet squats. This exercise requires a little stretching experience and some skill, however, it loads the adductors as much as possible. To complete the exercise, fix one leg on the machine and begin to squat slowly. Be sure, you will feel how your muscles work and tighten. Go down as low as you can and pause. After 30-40 seconds, you can climb back.
A bit of yoga: runner pose
There are two types of training that are always accompanied by stretching. This is yoga and gymnastics. Longitudinal twine can be very useful when performing complex choreographic exercises and all kinds of asanas. However, some yoga poses can easily be used as stretching exercises, such as the pose of a runner. In biomechanics, this asana is a bit like lunges, the only difference is in the setting of the supporting leg. She should be straight, and not stand on her knee. Also, do not forget that this is a static exercise, which means that we simply become in a pose, while stretching our muscles to the limit, and try to maintain balance as long as possible. It is very important to monitor your breathing, it should be even and very calm, also try not to twitch or make other sudden movements.
Dog face down
We continue to do stretching for longitudinal twine using yoga exercises. This is an excellent training on the back of the thigh and buttocks. Your task is to form an absolutely right angle from the body and legs. At the same time, it is desirable that the feet remain firmly pressed to the floor, try not to tear off the heels throughout the exercise. This type of stretch can be made slightly dynamic. After you have taken the starting position, begin to draw the knees to the chest in turn, this will increase the load on your buttocks.
Hip Stretching Exercises
If at first you want to master the right longitudinal twine, then you should actively stretch the right leg. So you will achieve the result faster, but your body will be developed disproportionately. It is better to train both parts of the body in equal volume, then you can easily perform splits on each side. To make the muscles softer and more flexible, you need to flex and stretch them yourself. Some exercises can cause overstrain in the legs, which means that you must perform warm-up and self-massage at the end of the session. Lie on the floor and try to relax your legs. Lift one of them up and with the help of hands pull it to the chest, while intensively massaging the muscle departments. You should not only stretch, but also relax your muscles as much as possible. After all, if they are excessively reduced, all the exercises in the next lesson will be given with great difficulty and pain.
Muscle readiness test
A set of exercises for longitudinal twine will help you achieve the desired result in the shortest possible time, but you need to constantly monitor the dynamics of success. To do this, you can use a regular ruler or a stack of several thin books. The second option is much more convenient. Place a pile under you and try to sit on the twine, keep in this position for as long as you can. If after a while you feel that you can reduce the distance to the floor, then remove one or more books. Lock again in the starting position. If you feel that you can no longer sit lower, then your muscles and joints are not ready yet. It is necessary to return to training and repeat the test in 2-3 weeks. You will succeed, the main thing is not to rush.
Twine Technique
The most common mistake of longitudinal twine is the wrong technique. If you try to sit in a pose without observing all the rules and subtleties, you can seriously hurt yourself. To avoid injuries, it is necessary to perform twine on a slippery floor in closed clothes and socks, so nothing will interfere with the exercise. Take emphasis while sitting and spread your legs, begin to gradually lower down, reducing the distance between the buttocks and the floor. Do not make sudden movements. If the strength of your hands is not enough to support the weight of the whole body, then do the splits using special supports or on low bars. Before the lowest point, hold back a bit, this will allow the muscles to get a little used to an unnatural posture.