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One of the most frequent questions in the sports world is:How to open 180 degrees?” To reach 180 degrees, you just need to spend a little patience and for this movement, take time and practice the basics. Do not forget to practice and repeat and be sure that turning 180 degrees will be fun for you and you will enjoy its benefits.
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In this article, we introduce wonderful exercises that will lead you to this attractive goal. In fact, in this article, we will give the most complete answer to the question “how to open 180 degrees”.
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How to open 180 degrees?
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To reach 180 degrees, you need to prepare all the tissues involved in the movement. The exercises that we introduce below are great for preparing the body and doing 180 degrees.
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The key is to continue the movement until you feel some pain, but not to the point of injury. So let’s go to see how to open 180 degrees?
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1. Warm up your body!
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How to open 180 degrees? First you need to warm up your body. Warming up is like a deep breath for the whole body. Of course, warming up the body before any exercise is not just for preparing the muscles. Rather, by performing these exercises, your heart rate will increase and more flexibility will be created in the joints. This is why warming up with dynamic movements is recommended.
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A dynamic warm-up (such as butterfly, scissor, jump rope, high knee, lunge, hip rotation) prepares the body for the exercise ahead. Blood circulation increases, warms the muscles and connective tissues, and sends a signal to the brain to start working.
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tip: Remember that not warming up the body can cause severe muscle injuries.
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Applying on the spot to fully warm up the leg muscles
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How to move
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- We all know how to hit the spot and it is easy;
- You should do this mostly to warm up the leg muscles and ligaments and tendons;
- Hit the spot three times and each time for 30 seconds until your body is fully warmed up;
- This was the first movement to start turning the legs 180 degrees.
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2. Do special stretches!
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How to open 180 degrees with stretching movements? In the following, we introduce the best stretching movements to reach 180 degrees. In performing these and other movements, be careful not to overextend your legs or repeat the movement too much, as you may injure yourself.
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Sitting stretching movement in the form of number 7
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How to move
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- After you have completed the previous movement, now in a sitting position, spread your legs as far as you can;
- When you reach the pain point, stop and press on the same point;
- If you spread your legs (like the letter v and small seven), it’s okay;
- In this position, bend to the sides (left and right) and let the backs of your legs stretch completely;
- Hold for 10 seconds on each side and gradually increase the time as you become a pro.
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Touching the toes
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How to move
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- Sit on the floor and open your legs in front of you;
- Try to bend over your legs and reach your fingers behind the soles of your feet;
- Of course, your knees should not be bent or your back should be hunched;
- Bend each time until you feel the full stretch in the back of your leg and below your knee;
- Do the stretch 10 times for 7 to 10 seconds each time.
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The movement of sitting on the floor and sticking the soles of the feet together
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How to move
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- sit on all fours on the floor;
- try to bring your knees close to the ground;
- Bring the soles of the feet together and stick them together as much as possible;
- Now keep your back as straight as you can and don’t hunch;
- Do this movement in 8 to 10 sets of 10 seconds.
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Long stretching movement
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How to move
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- Are you ready to do the sixth move to get to the answer to how to open 180 degrees?
- While one of your knees is on the floor, sit in a lunge position;
- put a little pressure on the pelvic area and move it forward;
- Be sure to put a towel (a soft object) under the knee that is on the ground;
- The leg that is opened in front should be parallel to the ground and the knee should not go beyond the tip of your toes;
- Stay in this position for 30 to 60 seconds;
- Then repeat the same exercise for your other leg.
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Hamstring stretching movement
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How to move
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- lie on the ground;
- stick your back to the ground;
- Now lift one leg and fold it into the chest;
- Keep the same leg on your chest and feel the stretch on the back of your leg for ten seconds;
- Then slowly lift your leg and place it next to the other leg;
- Repeat this for the opposite leg;
- Immediately after this exercise, do the following exercise.
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3. Open your legs and stay at 180 degrees!
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So, how to open 180 degrees by doing stretching movements? Now you have reached the most interesting part of your training. To perform these exercises, sit on the floor and spread your legs wide apart.
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Exercise of opening the legs forward in the long position
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How to move
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- In the seventh movement of opening the legs 180 degrees, this stage is supposed to open your legs completely from the side;
- If you open from the side first, it will be easier for you to open the leg from the front;
- If you can’t do this movement completely, it’s okay, the only thing that matters is the tension of the movement;
- First, perform the lunges movement and slowly open the front leg and the other leg at the same time for 10 seconds;
- put a towel under the knee of the hind leg;
- Now open your legs and stay in this position for 10 seconds;
- Continue the third step until you reach the ground;
- Sit in the same position and enjoy the stretching of the inner thigh area; This exercise is really a dynamic stretch!
- Do the leg opening movement from the side (in order) in 6 to 8 sets with 10 repetitions.
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Opening the legs and keeping 180 degrees
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How to move
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- To do this exercise, sit on the floor and spread your legs wide apart.
- Sit and hold this position for at least 10 seconds.
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We want to see how far you have progressed in doing the 180 degree leg movement. It is better to take a picture of yourself after each exercise and reach the final stage, to record the moment you reach your goal.
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After regular exercises and stretching, you can fully open your legs. Remember that increasing the flexibility of the body is a goal that can be achieved little by little and requires regular and daily exercises. This work is difficult but possible!
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4. Cool your body!
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Now that we all learned how to open 180 degrees; And we did special exercises for it, we must remember that cooling down the body, like warming up, is very important in all sports and doing different movements.
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Be sure to do the necessary stretching movements to return to the initial state and recover the body after your training is over. Don’t get up from your workouts without cooling down; This will cause you pain and even injury.
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Benefits of turning 180 degrees
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Learning how to open 180 degrees has many benefits; But one of its most important benefits is that it makes you stay young forever! This movement is great for maintaining joint health, body balance and increasing flexibility, as we age, the value and importance of this movement will increase every day.
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All of these, i.e. balance, flexibility and joint health, will determine your range of motion and physical independence in the future and will play a significant role in the quality of your life in middle age.
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Of course, he always has the first word when it comes to ensuring health, injury prevention and regular fitness, basic diet and exercise, and mobility.
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The reason for not opening 180 degrees
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Opening the legs 180 degrees is not a simple exercise in the gymnasium! In fact, the ability to flex the body is an extraordinary feat of the athlete’s physical and even mental abilities, which is why it is difficult to perform this masterful movement.
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So if you are not able to do this and you ask yourself how to open 180 degrees? Why can’t I open my legs completely? In the following, we will tell five possible reasons for not opening 180 degrees.
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1. Dryness and weakness of the hip flexor muscles
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Stiff muscles are not able to stretch and flex. If your hip muscles and hip flexors cannot open to their full range of motion, your 180 degrees will not be complete and will only be partially opened. (For example, up to 90 degrees!)
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Many people, due to excessive inactivity, the muscles of the buttocks and around the buttocks are very weak and dry. Of course, muscle imbalance, muscle weakness, or injuries may also be the causes of pelvic muscle weakness and dryness.
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2. Hamstring muscle weakness
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Hamstring weakness is another reason why you can’t do 180 degrees. Tight hamstrings throw your pelvis out of neutral, often causing back pain and limiting your mobility. This affects your ability to achieve flexibility.
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3. Lack of flexibility in the inner thigh
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When you feel your groin stretch too much when doing 180 degrees, it’s usually due to tightness in the inner thighs. The inner thigh muscles, or adductors, are located along the inside of your thigh and are responsible for pulling your legs together and helping with hip flexion and extension. Strengthening these muscles plays a big role in your flexibility.
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4. Weakness of the pelvic floor muscles
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The pelvic floor muscles cover the entire pelvis and are composed of five layers of connective fascia. Tightness and weakness in this area can seriously affect your flexibility and range of motion, especially since all the muscles in your pelvic floor, midsection, and lower body are interconnected.
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5. Weakness of lower back muscles
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The secret reason why you can’t do 180 degrees can be because of weakness and dryness in the lower back area! can you believe
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The video below can also help you to progress in your training and get closer to your goal despite various limitations.
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Do I have to increase my balance to open my legs 180 degrees?
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As you know, imbalance and falling down in youth or middle age may cause irreparable damage to the body or even cause death! Of course, such problems mostly happen in middle age.
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Stretching movements such as 180-degree leg movement will undoubtedly prevent such problems in the future and by improving blood flow and increasing physical strength, it will reduce the risk of Parkinson’s and heart diseases. But by doing stretching exercises, you can prepare your body to perform 180 degree movement.
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Can I do 180 degrees even with extra weight?
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Yes, performing this movement has nothing to do with weight. This work only requires trained muscles and the ability of muscles and ligaments to stretch.
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Of course, it is true that you can have better flexibility with the right weight. If you also want to reach the right weight for opening your legs 180 degrees, I suggest you consult with vitamin trainers and take action now to reach your ideal weight.
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How old can you be? Did it open 180 degrees?
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Regardless of how to open 180 degrees, is age also decisive? The good news is that learning how to do 180 degrees is possible at any age, whether you are 40 or 50. Flexibility improves and gets better and better with daily practice!
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Flexibility naturally decreases with age. It is much easier for a child than an adult to reach flexibility and 180 degrees. But yoga or pilates classes will help you to become flexible and your body will be so called soft. The key is to be patient and keep practicing.
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How long can I open my legs 180 degrees?
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If you don’t have any special problem, you can open your legs between two and three months. Remember that the flexibility of the body is never acquired overnight and you must acquire this ability gradually. By strengthening your muscles and also exercising your body, you can increase your body’s flexibility.
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Do I have to wear special clothes to turn 180 degrees?
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We are not going to charge you for this move. To learn how to open 180 degrees, all you need is a pair of comfortable, loose pants. Of course, it is better to wear socks, because your feet should slide on the ground.
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Is genetics effective or training to open the legs 180 degrees?
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You must have seen that many people have more body flexibility than others. These factors play a role in your flexibility, age, body structure, body size, femur length, tendon and ligament tension.
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Along with genetics, movement and exercise also have a great effect on the body’s flexibility. An active person definitely has more flexibility than a sedentary person.
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So, several training factors, including the movement range of the athlete, the level of mobility and activity, and the muscle balance of the person are related to the flexibility of the body. Of course, drinking enough water also prevents dehydration.
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final word
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How to open 180 degrees? In this article, we told all the secrets and tips to reach 180 degrees and introduced all the useful and appropriate movements and exercises to do 180 degrees.
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Source: wikihow
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