Flexibility mainly refers to the ability of human joints to move in different directions and the ability to stretch soft tissues such as muscles, tendons, and ligaments of joints. It is mainly expressed by the amplitude of joint movement, that is, the range of motion that produces rotation according to a certain axis of motion.
Flexibility in the ordinary sense is more expressed by whether it can be split, but in fact, the flexibility of the legs is only one aspect, in addition, the flexibility of the human body is mainly reflected in the wrist joint, shoulder joint and its peripheral muscles, hip and gluteal muscles, thigh muscles, calf muscles, ankle joints and Achilles tendons.
In Jeet Kune Do, flexibility is not only related to the overall balance, but also plays an important role in the different angles and heights of movement techniques, improving the speed and power of attacks, and preventing sports injuries.
First, the factors affecting flexibility
1) Joint structure and type:
2) Muscle thickness and strength around the joint:
3) muscle temperature;
4) differences in age and sex;
5) Physical fatigue;
6) Levels of psychological cues and psychological arousal.
Second, the method of improving flexibility
1. Stretching of the ankle joint
Kneel on the ground with your knees together, your feet on the ground, your hips sitting back, and your upper body slightly back. (Figure 4-16)
2. Stretching of calf muscles and Achilles tendons
Start in the push-up position, push your hands on the ground and gradually move closer to your feet, and raise your hips so that your body is in a figure of eight. The heel is slowly pressed down, gradually pressing against the ground. (Figure 4-17)
3. Stretching of the anterior thigh muscles
Stand with your left foot supported, raise your right leg back and bend, grab your right ankle from behind your right hand to bring it closer to the back of your thigh, and take turns with your legs. (Figure 4-18)
4. Stretching of the posterior thigh muscles
In a sitting position, one leg is extended in front of the body, one leg is bent, and the heel is against the inner thigh of the extended leg. The upper body leans forward against the thigh area of the extended leg, and the legs take turns. (Figure 4-19)
5. Stretching of the posterior thigh muscles
Stand with your legs supported with your toes facing forward, one leg resting on a waist-height object, your toes hooked back, your knees straight, and your hips facing forward. The upper body slowly leans forward against the suspended leg, and the legs take turns to exercise. (Figure 4-20)
6. Stretching of the ligaments of the hip joint
Kneel on one foot, the knee joint of the hind leg is about 1.5 times shoulder width away from the front foot, the back of the foot is on the ground, the tip of the front leg is facing forward, and the knee joint is perpendicular to the ground. Slowly stretch your hands back with your hands up and take turns with your legs turning. (Figure 4-21)
7. Stretching of the ligaments of the hip joint
In a sitting position, bend your legs, bring the soles of your feet together, grasp your feet, and press your knees outward and downward. (Figure 4-22)
8. Stretching of the hip ligaments and posterior thigh muscles
In a sitting position, the legs are open to the left and right sides as far as possible, the knees of the legs are straight, the toes are up, and the upper body is slowly forward against the ground. (Figure 4-23)
9. Stretching of the gluteal muscles
Stand with your left foot supported with your knee straight, bend your right leg and raise it, hold your calf with your hands close to your chest, and take turns with your legs. (Figure 4-24)
10. Stretching of the lumbar and abdominal muscles
Stand with your legs together, your knees straight, and your upper body slowly moving forward and down, close to your thighs. (Figure 4-25)
11. Stretching of the lumbar and abdominal muscles
Open your feet from side to side, raise your left arm straight, put your upper arm against your left ear, and slowly tilt your upper body to the right with your arm to the maximum, and take turns on the left and right sides. (Figure 4-26)
12. Stretching of the lumbar and abdominal muscles
Lie on your stomach with your legs bent back with your heels close to your hips, and grab your ankles with your hands from behind and lift them up so that your chest and knees are off the ground. (Figure 4-27)
13. Stretching of shoulder ligaments and muscle groups
Standing—one arm bent elbow raised, palm inward, the other arm straight in front of the body, and through the bent arm, resting at the elbow joint, bent arm moved back so that the elbow joint of the straight arm is close to the left shoulder, and the arms take turns. (Figure 4-28)
14. Stretching of shoulder ligaments and muscle groups
Stand up, raise your right arm and touch your back through the back of your head, bend your left arm over your back, clasp your hands, and take turns with your arms. (Figure 4-29)
15. Stretching of the wrist joint
Bend your right arm, palm up, press with your left hand, and take turns with both hands. (Figure 4-30)
The above movements should be practiced in conjunction with breathing, exhaling when the movement is lowered or bending the body, and inhaling vice versa. In each set of exercises, we should pay attention to the combination of dynamic and static, initially you can carry out slow dynamic shock pressure, and after the body gradually adapts, stay at the maximum that the body can bear, insist on 8~10 seconds. Note: Even when staying at the limit, you must also maintain normal breathing and do not hold your breath.
Flexibility exercises, like endurance training, need to be done consistently over a long period of time. If possible, practice every day and try to make it a fun part of your life throughout your day.
