How to stretch ligaments most effectively

Many people hesitate about how to stretch ligaments effectively. In fact, no matter what exercise you do, as long as it allows you to move around, the purpose of stretching ligaments is to avoid injury. Like dancing, you have to make sure you move around, so you must stretch your ligaments before dancing, which is essential for dancing. How to stretch the ligaments most effectively? This article will introduce them to you one by one. Come and take a look.

(a) Put your feet together, stand straight, move one leg back half a step, then bend your upper body forward (do not bend your knees) until your fingers can touch the ground. Repeat this 15 to 20 times. This movement can make the lines of the thighs and knees beautiful and soft, and make the left and right legs symmetrical.

(ii) Stand upright with your feet 30 to 60 cm apart. Take one leg back half a step, then twist your upper body so that your fingertips can touch the toes of the other side. Do it continuously for 10 to 15 times. This movement can make the lines of the wrists graceful and soft, reduce the waist circumference, and correct the curvature of the spine.

(III) Open your feet 60 to 70 cm, take one leg back half a step, raise your arms to shoulder height, and swing your arms horizontally backwards. Twist toward your long leg 7 times and toward your short leg 4 times. This movement can tighten your waist and make your body more graceful.

(IV) Face the wall, standing 30 cm away, take one leg back half a step, spread your heels, and point your toes inwards. Then place your hands on the wall, straighten your chest, and bend and stretch your legs with your knees together, with your hips protruding backwards. Do it continuously for 20 to 50 times. This movement can rotate the hip joint, cure the problem of uneven legs, and make the leg lines beautiful.

(V) Make a waist pillow that is about 10 centimeters long and twice as wide as your wrist, tie it around your waist, step one leg back half a step, sit deeply in the chair, lean your shoulders back, and straighten your chest. Do this 20 times in a row. This movement can cure fatigue and shoulder pain, and can tighten the abdomen.

(6) Stand up with a rope, move one leg back half a step, and then, in this posture, jump rhythmically 60 to 70 times. Skipping rope is a good whole-body exercise. It is not only helpful for health and beauty, but also can contract muscles throughout the body and increase height.

(VII) Sit upright on your calves, move the knee of one leg back 3 to 5 cm, pull your shoulders back, and raise your arms straight up. In this position, lean your upper body forward, as close to the floor as possible. Do it continuously 20 to 40 times. This movement is the most effective exercise for correcting hunchback. It not only straightens the back, but also beautifies the lines of the wrists.

(8) Sit down and tie the upper part of both knees with a cloth strip. Hold the calves with both hands, keep the knees of one leg at the same height as the other leg. Then use both hands to bend the body so that the chin touches the knees. Repeat 20 to 30 times. This movement can tighten the buttocks muscles.

(IX) After doing the above 8 exercises, do not remove the cloth on your knees for the time being. Place a pillow under your back, straighten your legs, and lie down for 15 minutes. If you have a cold, you can tie a piece of cloth around your neck before sleeping at night. This will cure the cold after a period of time. These are the most effective exercises for people with hunchbacks and bow legs.

1. Warm up. First move the joints of your head, hands, waist and legs, then jog for 15 minutes.

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.

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 do not train 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. Sit cross-legged with your knees bent, with the 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.