Twine is an impressive display of flexibility, as well as one of the best stretch types you can do to reduce tension in your hips and legs. It is often used in many physical practices, such as martial arts, yoga, gymnastics, and dance. However, even if you are not a yogi, martial artist or gymnast, you can sit on the twine and be proud of yourself. The most important thing in this process is the presence of a great desire and regular practice.
In this article, we will consider the question of how to learn to sit on the twine at home and how long this process will take.
Types of Twine
First, consider what types of twine exist. Usually there are two main ones:
- longitudinal (when the legs are apart forward and backward);
- transverse (when the legs are apart).
Longitudinal is distinguished by “right” and “left” depending on the leg that is stretched forward. People with good flexibility can do the twine not only on the floor, but also on the sag, in which one or both feet must be placed on the supports, in which case the leg extension angle already exceeds 180 ° (the so-called twine). Also, twine can be performed in motion, standing on one leg, jumping or standing on hands.
Information that is important for beginners to learn to sit on the twine, both longitudinal and transverse, is quite difficult. It is necessary to take into account your individual characteristics and previous injuries, so as not to aggravate the situation.
How much can you learn to sit on the twine?
The pace of progress will be different for all people. If you have a good stretch and are relatively close to twine, you can achieve your goal in just a few weeks. If your stretch is not enough, you should tune in for at least a few months before you can comfortably sit on the twine.
Is it possible to learn to sit on the splits of an absolute beginner? The answer is unambiguously positive, but this process can take about a year.
One day or one week is an almost unrealistic time frame. Your muscles need time to stretch, recover, and slowly adapt to new loads. In no case do not rush the process. When you train flexibility, patience is your most important trait that will help you succeed.
Clothing and equipment
Properly selected clothes will help you feel more comfortable during stretching.
- Give preference to comfortable and free sportswear made from natural fabrics, which does not restrict movement.
- Stretch in socks, as this will make it easier for your feet to slide on the floor, helping to achieve deeper stretching.
From additional equipment you may need elastic bands and blocks for stretching, which will gradually progress and maintain balance. It is also very important to practice on a special rug so as not to get bruises.
Do not forget to take a bottle of water. A sufficient amount of it is important for any type of physical activity. Dehydration can cause muscle fatigue and reduce your ability to stretch them at full capacity.
Warm up
Before you begin stretching, you must definitely warm up, preparing the muscles and ligaments for work.
- Preheating helps prevent injuries and also helps get a deeper stretch.
- Choose any kind of workout that you like the most. You can jump or run in place for 5-10 minutes. Also, energetic dances to your favorite music are an excellent warm-up.
- Lunges and squats are a great way to stretch your leg muscles and prepare them for stretching.
- A good option would be to stretch after strength training, when the muscles are as warmed as possible.
- Another great time for stretching is before bedtime. This works at the neuromuscular level, since increased muscle length is the last thing your nervous system remembers before going to bed.
Twine Exercises
Now we will consider a set of exercises for reaching the longitudinal twine. Do this stretch daily (or at least 3-4 times a week) to see progress. Remember that patience is a key success factor, and you will eventually reach the goal!
Lean forward
- Sit on the floor and stretch your legs in front of you.
- Stretch forward to grab the feet with your hands. Bend your knees slightly to reach your upper thighs with your chest. This is important because a too large distance between the body and legs will not allow you to create sufficient stretching.
- Slowly begin to straighten your legs, taking deep breaths and controlling the position of the trunk and hips. Hold at the end point for 60 seconds.
- Slowly return to starting position.
Leaning forward is a great way to increase the flexibility of the hamstrings, which is very important for twine. The main advantage of this exercise is that you can control the intensity by just slightly straightening or bending your knees.
Kneeling forward, kneeling
- Stand on your left knee and place your right foot in front of you.
- Lower your torso to your right foot and place your fingertips on the floor on both sides of the foot. Keep your right leg bent so your hamstring is stretched and your muscles are active.
- Start to straighten your knee slowly. Hold at the end point for 30 seconds.
- Slowly return to the starting position and change your leg.
This exercise will help to extend the hamstrings, correct the imbalance and pay attention to each side. You may have noticed that one side is easier than the other. If you notice that one of the parties is lagging, spend a little extra time to balance them.
Deep lunge
- Start from the lunge position when the front leg is bent at an angle of 90 degrees and the back leg is straightened.
- Lower your elbows to the floor near your front leg. If you cannot do this, then lower your palms to the floor or use special blocks.
- Start hips slowly to the floor. Hold at the end point for 30 seconds.
- Slowly return to the starting position and change your leg.
The main goal of this exercise is to stretch the hip flexor muscles. To sit on the twine, the hips must be flexible and open, and a deep lunge will help to achieve this.
Lunge Stretch Back
- Take a deep lunge pose, but lift your hind leg up and grab it with your opposite hand.
- Gently stretch your leg toward your hips until you feel a stretch.
- Hold at the end point for 30 seconds. Breathe deeply and allow time for your muscles to relax and lengthen.
- Slowly return to the starting position and change your leg.
Squeezed quadriceps can prevent you from getting full twine. If this stretching seems very strong to you, then this is probably one of the most important for you to focus on.
Twine with blocks
- Start with a stretch on your knees and place 2 blocks directly under your hamstrings.
- Gradually begin to extend the leg, which is located behind, until it becomes straight.
- Lower your fingers to the floor and tilt the housing forward to increase the stretch.
- Slowly return to the starting position and change your leg.
If two blocks are not enough for you, add an additional 1 or 2 blocks. The goal is that you can hold such a split for at least 30 seconds on each side. The longer you stretch, the more comfortable your body will hold this position. Over time, delete one block, then the next, and very soon you will not need them at all!
This exercise is closest to full twine. This version will help you safely and without forcing events to come to a result.
Exit to the twine
If you do not feel ready for a complete split, then continue to perform the above exercises, paying particular attention to those areas that are lagging behind. Never despair, as learning to sit on a twine in a day is impossible!
Gradually remove the blocks and slowly lower yourself into full twine, with your palms on the floor. Breathe deeply and focus on relaxing and stretching your muscles.
Advice
- Control your breathing. Many people unconsciously hold their breath, which causes tension in the muscles, which, in turn, makes stretching difficult. To avoid this, remember to breathe slowly and deeply while doing all the stretching exercises. It helps relax muscles, improves blood circulation and improves the delivery of oxygen and nutrients to the muscles.
- Combine dynamic and static stretching. Dynamic stretching involves the execution of controlled oscillatory movements to move a certain part of the body to the limit of its range of motion. The swing force should gradually increase, but should never become excessive or uncontrollable. When performing static stretching, it is also very important to control movements so as not to get injured, and also to stay in a stretched position for a long time (at least 30 seconds).
- Develop muscle strength. Strength and flexibility are interconnected. Work on the muscles that stabilize the lower back, hips, and legs. This will prevent injury.
- Adjust the stretch angles. During each stretch, you need to think about how you can make small changes to the stretch by adjusting your body position. For example, when you stretch your hamstrings, turn your toes inward, and then turn them outward or turn your hips from one side to the other. These small adjustments are aimed at different areas of the same muscle, which will provide overall flexibility.
- Train in a variety of ways. If you want to achieve full twine, you must stretch all the muscles. Do not do the same exercises all the time. Include different muscle groups in your work.
Summary
So, we examined what types of twine exist, as well as special exercises to prepare for its implementation. Keep in mind that getting into the twine is likely to take more than one or even several practice sessions, since you won’t be able to quickly get into the twine. If you cannot sit on it the first time, be patient, plan this practice in your weekly schedule and continue it. Regular practice is the key to success.