Sometimes the performance of the exercise can not be as expected, and the range of activities that may come from the joints of the body is limited. One way to solve the problem is to unlock the flexibility of the organization and restore the state of the muscle tissue. On the Outside website, introduce Six movements, each for running to climbing, improve the flexibility of the body. Each action takes 2 minutes a day, and in addition to action 5 takes 10 minutes, you should immediately feel the improvement. 
    The physiotherapist Kelly Starrett, who is constantly explaining the importance and recovery of flexibility in his published films, the six movements introduced today , especially the hips, appear frequently in his films. Let's take a look at the description and purpose of these six actions.
1. Flexibility of the posterior hip joint
In a four-legged posture, put a stretch band on one of the thighs, place the foot around the elastic band in front of the other foot, and swing your hip joint to resist the tension.
Benefits: Relax the tight hips or make it more efficient in cycling, canoeing, etc. in any hip flexion.
2. Shoulder joint extension, external rotation
Place your hand on the elastic band, point your palms up, grab the elastic band and tilt the back. The arms stretch over the head and drive the latissimus dorsi.
Benefits: Open the shoulder joint, the swimmer or the climber is particularly tight.
3. Front hip flexibility
This action is a common hip flexor extension. In addition, the elastic band is applied to the hip wrinkles of the thigh, and then the hip joint slowly rotates forward.
Benefits: Relax the stiff hip flexors for runners, bikes or boating.
4. Ankle flexion
Stand first, then put the elastic cord over the ankle and then step forward. Move your knees forward and swing to the outside. Repeat this action for other directions.
Benefits: The softness of the ankle allows the runner to save a lot of energy.
5. 10 minute squat test
With your feet and shoulders wide, perform deep movements to make sure your feet are flat on the ground. Keep this movement for 10 minutes and move slightly to promote blood circulation.
Benefits: Increase the flexibility of the ankle, knee and hip joints.
6. Couch stretch
The action is shown in Figure 6. The gluteal, quadriceps and hip flexors are relaxed by arching and relaxing the back.
Benefits: Open the front muscle chain of the body so that you can fully extend your hips, knees and ankles.
The above actions, if the description of the text or the illustration is not very clear, it is recommended to find a professional coach to ask about the operation of the action.
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