Forward bends improve flexibility, reduce fat, and relieve back pain ~ 15 unexpected benefits

Do you often feel pain in your lower back and your muscles are as stiff as a cutting board? Watching others bend forward easily, with their fingers even touching their toes, and their bodies so flexible, is really enviable. What is less known is that "forward bending is an indicator of whole-body flexibility." So if you want to gain "flexibility" while losing fat and getting rid of back pain, you might as well start doing "forward bending exercises" with a coach. The deeper you bend forward, the more unexpected health benefits your body will experience!

Forward bends are an indicator of overall body flexibility! If you do forward bend well, you will be healthy forever

Japanese personal trainer Keiji Tani was a gymnastics competitor when he was a student, so he had the opportunity to get to know his body in detail. After graduation, I became a coach and started helping various people exercise. In the process of guiding others, he learned that the most important key to having a strong body is the range of motion of the joints, that is, "flexibility." He understands this because he suffered from a herniated disc when he was a student and suffered from severe back pain.

So, the coach at that time, Tani Keiji, did stretching exercises for the hips and thighs, which are called “forward bends.” He said that through forward bending exercises, his waist muscles, which were once as stiff as a cutting board, became as soft as konjac. It also protects the nerves from being compressed by the intervertebral disc, thus getting rid of pain. Through this experience, he developed a unique training guideline: first make the body flexible, then do strength training to make the body grow muscles like a natural corset.

Only a healthy body can perform muscle strength training, and the foundation of a healthy body is "flexibility"! Forward bends are an indicator of whole-body flexibility and their importance cannot be overstated. In his book "Forward Bend, the Most Powerful Method to Relax Muscles and Activate Blood Circulation", coach Tani Qiji will teach you exercises that can help the body become more flexible and make forward bends more precise and accurate.

The goal of self-testing the forward bend degree is to achieve a forward bend flexibility of level 6

How soft are you now? Please refer to the following examination method to see which level of forward bend you can reach from 1 to 6. The goal is to achieve level 6 forward bend flexibility!

《Inspection Methods》

1. Stand at attention with your shoulders relaxed.

2. Bend forward slowly.

3. Find a position that you can maintain without moving while keeping your knees straight

Check which of the following forward bending flexibility levels 1 to 6 you meet.

This is your current forward bend softness

★Forward bend flexibility level 1: Both hands can touch the thighs

★Forward bend flexibility level 2: Both hands can touch the knees

★Forward bend flexibility level 3: Both hands can touch the calves

★Forward bend flexibility level 4: fingertips can touch the floor

★Forward bend flexibility level 5: The base of the fingers can touch the floor

★Forward bend flexibility level 6: The entire palm can touch the floor

15 Benefits to Your Body When You Bend Deeper

The deeper the forward bend, the more flexible you are. The better the softness, the healthier the body is, so you can get the following benefits in terms of health and beauty. :

1. Prevent movement disorders

The feet can be fully raised easily, making it less likely to fall, thus preventing movement disorders.

2. Ability to walk long distances

You won't be doing anything that wastes your energy, so you can conserve your strength and walk a longer distance than before.

3. Improves concentration

According to research results, improving flexibility will improve body posture, which in turn will increase blood and oxygen circulation, thereby improving concentration.

4. Not easy to get tired

If you have a correct posture, you will not be easily affected by gravity, and your physical energy consumption will be kept to a minimum, so you will not easily get tired.

5. Improves Posture

The pelvis is actually straightened and the shoulder blades return to the correct position, thus getting rid of bad postures such as hunchback.

6. Walking speed increases

The overall improvement in flexibility allows for greater arm swings and walking strides, thus increasing walking speed.

7. The distance between each step becomes larger

Because the back of the thigh becomes softer, the feet can take larger steps forward, making the distance between each step greater.

8. Relieve shoulder pain

The shoulder blades can be fully utilized to relax the back muscles, improve blood circulation, and alleviate shoulder and neck pain.

9. Improve low back pain

Since the back, waist and buttocks muscles are fully stretched, the effects of nerve compression can be reduced, thereby alleviating low back pain.

10. Relieve knee pain

Knee pain sometimes results from muscle fatigue. When the muscles behind the knee become soft, they are less prone to fatigue and pain will also be alleviated.

11. Breathing becomes smoother

Once the pelvis and shoulder blades are free to move, the chest can expand more easily, so breathing becomes easier.

12. Prevent metabolic syndrome

Once your body can move freely, the amount of exercise you do will increase. When body fat is reduced, it can also prevent metabolic syndrome caused by abdominal protrusion.

13. Not easy to gain weight

Increased flexibility makes it easier for the body to move, which increases calorie consumption and makes it less likely to gain weight.

14. Improve visceral metabolic function

As the range of joint motion expands, the amount of body movement will naturally increase, thereby activating and improving the function of internal organs and increasing metabolism.

15. Reduce Body Fat

When your breathing becomes smoother, you can absorb a large amount of oxygen and burn fat effectively.