I can't reach the ground with my hands when I bend over

Everyone should have taken physical education classes or done fitness activities. Generally, before taking physical education classes or fitness activities, the instructor will ask you to do warm-up exercises first, because this will avoid the occurrence of muscle soreness. One of the warm-up exercises is to ask everyone to bend over and try to touch the ground with their hands. However, some people find that they cannot touch the ground with their hands even when they bend down as far as possible. Is this normal?

1. Warm up. First move the joints of your head, hands, waist and legs, then jog for 15 minutes. (I agree with this, because that’s how it was taught in school. Ligaments are more likely to loosen when stretched after jogging.)

2. It is to stretch the ligament. It is carried out in several steps.

First, the ankles. Sit down, place your left foot on your right knee, hold your left ankle with both hands and move it for two eight beats. Then, maintain the position, press your knee down with one hand, back and forth for two eight beats. Then keep the position and put down your left leg, then press your right leg, trying to stick your belly to your leg. Four eight beats. Switch feet, same thing.

Then the legs. Stretch your legs out and press your body downward, following the same requirements as above.

The third is the vertical split. Go as deep as you can, preferably close to the ground, with the back of your feet touching the ground and your upper body upright. (Legs)

The fourth is the horizontal split. Keep your heels on the ground and your feet curled up. The rest of the requirements are the same as above.

The fifth is to press the hips. (The posture is ugly. Have you seen the frog? It’s not quite the same but it’s not far from it. But the effect is very good.) Put your knees on the ground and spread them apart as far as you can. Be careful not to lie flat on the ground. Support yourself with your hands, and press your waist and hips backward and downward. The highest level is to be close to the ground.

Six is ​​the instep. Kneel on the ground with the soles of your feet touching the ground, then lie back. The highest level is when your back is on the ground. Be careful not to lift your knees.

Another method is more theoretical:

When exercising your ligaments, you must pay attention to warm-up exercises and avoid exercising too fast or too hard. Especially in winter, you should move your limbs before exercising. If you don't warm up before exercising, it is easy to cause muscle or ligament strain or sprain. The best time to practice is at night before bed. First, do some warm-up exercises, starting with the most basic leg stretching, which can be divided into fast and slow stretching. Slow pressure takes thirty to forty seconds each time, gently stretching the muscles until you feel slight pain. Rapid pressure is to stretch your legs quickly until you feel the pain. If you can't reach the target area with your hands during exercise, don't force it. You can add a rope to assist in the exercise.

1. Sitting ligament stretching: bring the chest close to the knees, and do not bend the knees. When you feel soreness in your leg ligaments and back, stop stretching, take two deep breaths, and slowly return to the starting position. Repeat the action 12 times.

2. Ligament stretching in lying position: slowly pull up and straighten your left leg without bending your knee. Tighten your buttocks and thigh muscles until your thigh is at a right angle to your body. Stop stretching, take two deep breaths, and slowly return to the starting position.

3. There is another simple movement that I like the most: stand up straight, open your feet as wide as shoulders, and open your toes outwards towards your legs. Do not bend your feet, bend your body downward, and touch your toes with your hands. Feel a stretch along the inside and back of your legs.

4. Spread your legs and feet apart, bend one leg and squat, straighten the other leg, and vibrate and press the body toward the side of the straight leg. When practicing, alternate between the left and right legs.

5. Split: Place your hands on the ground in front of your body, spread your legs apart in a straight line, and lie prone or sideways with your upper body. 7. Cross-legged forward bend

Sit cross-legged with your knees bent, soles of your feet facing each other; hold your feet with your hands; and bend your upper body forward. As for ligaments, there are two ways to pull them. It depends on your age. Basically, there are differences in human ligaments before and after the age of 16. After the age of 16, bone development is basically completed, so the ligaments are also completed. Therefore, for young people, it is recommended that they use the vibration method. After getting into the stretching position, stretch the ligament to its limit through vibration exercises. The effect of pulling in this way is very obvious. However, for people with relatively mature bones. This method can only provide short-term ligament stretching. It is also very dangerous and easy to get injured. Therefore, for those over 16 years old, it is recommended to use static pressure method. Hold an extreme pose for 30 seconds, rest for a few seconds, and then hold the pose again. It is generally recommended that the extreme stretching position should not exceed 30 seconds. Otherwise, it may cause injury to the muscles in the opposite direction. This static pressure method will maintain the stable flexibility of the ligament for a relatively long time.

It takes at least 10-15 minutes of flexibility exercises at least once a day to fully stretch the ligament. This method is also a good way to relax after intense exercise. Your muscles will also become more elastic due to these simple stretching exercises. Flexibility exercises must be done gently, otherwise it is very easy to strain your muscles.