Men's Health Slow Static Stretching Exercises Full Body Flexibility Training Guide

Slow Static Stretching Exercises

To improve physical fitness, many physiologists and gymnastics experts both domestically and internationally are actively creating more scientific and applicable fitness exercises. The muscle stretching principle proposed by J.H. Wellman, director of the Gymnastics and Movement Laboratory and professor of physiology and surgery at the University of Arizona, and his set of "Slow Static Stretching Exercises" designed based on this principle, is an example of this innovative activity. Practicing this set of exercises several times a week (about 3 times) according to the requirements will yield significant benefits after a period of time.

The key points of "Slow Static Stretching Exercises" are: the entire set of movements should be performed comfortably; the movements should be slow and at a uniform speed; some movements require holding a fixed position for a period of time, i.e., remaining in a static position for a period of time. Research shows that slow stretching (i.e., slow static stretching) has the following advantages over fast stretching (the two forms of muscle stretching):

① It can relax tense muscles or muscle groups;

② It can effectively prevent or reduce muscle soreness and avoid muscle injury.

"Slow Static Stretching Exercises" enhance the flexibility, elasticity, and joint mobility of muscles and muscle groups throughout the body, making muscles and muscle groups more elastic, endurance, and explosive power, thus resulting in a healthier and more toned physique. Professor Wellman points out that this set of exercises is not only useful for healthy individuals and athletes but also has therapeutic effects for some patients with chronic diseases.

"Slow Static Stretching Exercises" consists of 15 movements. Except for a few, all are easy to learn and perform, require little time, and are not limited by location.

1. Leg Raise and Shoulder Raise

Starting Position: Lie on your back with hands behind your head and legs straight and together.

Movement: Slowly raise your upper body with hands behind your head until your body forms a 45-degree angle with the ground. Hold this position for 5 seconds, then return to the starting position. Repeat 4-8 times.

2. Head Rotation

Starting Position: Stand with feet shoulder-width apart and hands on hips.

Movement: Turn your head first to the right, then slowly turn it to the left. 1. **Take a few seconds' pause when turning right and then left.** Repeat 5 times.

2. **Upper Body Rotation**

Starting position: Stand with feet shoulder-width apart, hands behind head.

Action: Rotate 90 degrees to the right, hold for a few seconds, then rotate 99 degrees to the left, hold for a few seconds. Repeat 5-15 times.

3. **Chest and Shoulder Expansion**

Starting position: Stand with feet shoulder-width apart, arms straight and close to body, hands in fists.

Action: Bend arms, raise fists to below neck (as close to collarbone as possible), hold for a few seconds, then lower. Repeat 5-15 times.

4. **Leg Bend Bar Repetition**

Starting position: Stand with feet together, arms straight and close to body.

Action: Grip the bar with both hands, bend your knees back until parallel to the ground, hold for one minute, then lower. Repeat once.

6. Three-Sided Bending

Starting position: Stand with feet shoulder-width apart, hands on hips.

Movement: Slowly bend your upper body to the left, forward, and right, then from right to left. Hold each position for a few seconds. Repeat 5-15 times.

7. Head-Handed Back Extension

Starting position: Lie face down with hands behind your head and legs straight. Have someone hold your thighs (or use an object to hold your feet in place).

Movement: Slowly lift your upper body until it forms a 45-50 degree angle with the ground. Hold for 3-5 seconds. Repeat 2-6 times.

8. Single-Leg Slow Raise

Starting position: Lie face down with arms straight and close to your body. Have someone hold your buttocks.

Movement: Slowly raise one leg straight up (knee should not bend), as high as possible. Hold for 3-5 seconds. Start with the left leg, then the right. Repeat 2-6 times.

9. Single Knee to Chest

Starting Position: Lie on your back with legs straight and together.

Action: Hug your knee with both hands (left knee first, then right knee) and touch it to your chest. Hold for 5 seconds. Repeat 3-9 times.

10. Forward Kneeling Push-Up

Starting Position: Kneel with arms extended forward (without touching the ground), gradually move your hips back until they touch your heels.

Action: Move your body forward until your hips and chest touch the ground, hold for 5 seconds, then return to the starting position. Repeat 3-9 times.

11. Forward Bend

Starting Position: Sit with legs straight and together, upper body slightly leaning forward. Hands support the back of your knees.

Action: Slowly bend forward, trying to touch your chest to your knee (do not raise your knee, preferably do not bend it), hold for 5 seconds. Repeat 4-8 times.

12. Achilles Tendon Stretch

Starting Position: Stand facing a wall, feet together, about 80 cm away from the wall. Extend arms horizontally, palms against the wall, body tilted.

Action: Slowly move your body towards the wall, trying to touch your chest to the wall, without lifting your heels. Hold for 5 seconds. Repeat 4-8 times.

13. Knee to Chest Touch

Starting Position: Lie on your back, arms straight and close to your body, legs straight and together.

Action: Slowly bend your knees, tuck in your abdomen, and lift your hips until your knees touch your chest. Hold for 5 seconds. Repeat 3-9 times.

14. Knee-to-Chest Sit-up

Starting Position: Lie on your back, hands behind your neck and head up, knees bent at approximately 90 degrees, in a semi-sitting position.

Action: Slowly sit up, tucking in your abdomen, lifting your lower back off the ground, into a sitting position, touching your elbows to your knees (right elbow to right knee, left elbow to left knee). Hold for 5 seconds. Repeat 5-30 times or more.

15. Thigh Abduction

Starting position: Sit cross-legged with thighs naturally abducted, inner edges of the soles of the feet touching, and hands pressing on the inner sides of the knees.

Action: Slowly apply pressure with both hands, abducting the legs as far as possible, hold for 5 seconds. Repeat 4-8 times.