Can you do twine in 30 days: an expert's opinion

Twine, as an acrobatic trick, has become a much sought after desire among girls these days. The Internet is full of tempting offers: “Twine in 30 days!”. Is it possible? In this will help to understand the stretching coach
Tatiana Bezik.

Myth 1: Twine in 30 days

The speed at which results are achieved depends on many factors: initial physiological data, fitness, pain threshold, ability to relax, presence or absence of other physical activity, coordination of movements and body feeling, regularity of exercise and your mood. In my experience, people with an athletic background have been able to achieve twine in a month. Why is that? Their bodies are already familiar with these amplitudes and it doesn’t stress the nervous system. So believing that anyone and everyone will get on twine in 1 month is not worth it!

The optimal time frame for twine from scratch is 3-5 months.

Myth 2: “flat” twine.

Someone came up with the idea that you should get into a twine using the square rule: “two shoulders, two hips looking forward.” Those who have ever gone to a stretching class, I’m sure have heard these words and memorized them like a mantra. So, flexibility is first and foremost mobility in the joints, right? Each joint has its own range of motion.

Flexion in the hip joint is possible at 15-20 degrees. When we strive for an “even” twine we are demanding 90 degree extension from our body. And it’s impossible (if you want to stay a healthy person). To sit lower in a twine or lift a leg higher, our body has a function such as rotation (spinning) in a joint. That’s why the hind leg unfolds and that’s normal.

Myth 3: Stretching is painful

Stretching doesn’t require heroic efforts and breakneck speeds. Do not make jerks in the process of training, everything should happen as smoothly as possible. You will be slightly sore during the exercise, but if you feel a sharp, stabbing pain – it is worth reducing the amplitude. If we imagine a pain scale of 10, then an acceptable sensation is 5-6 points. I prefer a gentle workout with working out your problem areas. It’s more about health than achieving a quick twine in a month. I pay special attention to breathing. With proper breathing your muscles become more docile and soft, there are no sharp pains, just a pulling and pleasant sensation in the body.

Exercises that will help you do the twine

1. “Fold” standing with wide leg placement

Starting position – standing, wide stance, feet parallel to each other, hands in elbow lock. As you exhale, reach your forearms toward the floor. Don’t bend your knees, with the top of your head aiming for the floor, tailbone aiming for the ceiling. You should feel a stretch in the back of your thighs.

2. “Fold” forward sitting on the floor

Starting position – sitting on the floor, legs straight in front of you, feet shortened towards yourself. As you exhale, tilt your body forward. The stomach reaches toward the hips, the chest toward the knees, the top of the head tends to the big toes of the feet. The exercise stretches the calf muscles and hamstrings.

3. Stretching the back of the thigh (first exercise)

Starting position – lying on your back, one leg straight, stretched upwards, the second leg bent at the knee and standing on the floor. With both hands, grasp the straight leg by the shin. As you exhale, pull your leg toward your body. Don’t arch your lower back, don’t tuck your pelvis to the side.

4.Stretching the back of the thigh (second exercise)

Starting position is lying on your back. Bend one leg at the knee and draw it to your chest. The other leg is straight. Straighten and repeat with the other leg.

5. Stretching the posterior surface of the thigh (third exercise)

Starting position is lying on your back. Lift one leg, bend it at the knee joint to a 90-degree angle and drive the knee outside the body . Grasp the foot of the bent leg with both hands and as you exhale, pull the knee of the bent leg to the floor. The other leg is extended and lying on the floor.

Preparatory exercises for the longitudinal twine

6. Forward lunges with different back positions

Starting position – standing, one leg in front and bent at the knee joint. Knee over heel, hands resting on forearms. The other leg is pulled back as far as possible. Try to get as low as possible without turning your pelvis sideways. Stay in this position for a while.

7. “Fold” to the knee

Starting position – support on one knee, the other leg is stretched forward. The foot of the outstretched leg – towards yourself, the big toe looking up, support on the heel. Arms at your sides, shoulder blades together.
As you exhale, bend over and try to lie with your belly on your thigh. You’ll pull your hamstring.

8. Quadriceps stretching

Starting position is standing on one knee. Grasp the toe of the foot behind you with your hand and draw your heel toward your buttock. Tense your gluteal muscles: this will strengthen the stretch and allow you to sink deeper.