Patients with cerebral palsy can only be helped by rehabilitation training in the early stage. Adult can only rely on their own fitness, recovery. He'd better practice squats. I think, if he can keep practicing what I call "Squat" for a long time, it will be of great benefit to his sick body, because "Squat" is a kind of whole-body fitness exercise and also a kind of bodybuilding exercise, and its powerful impact on the lower body, especially the lower limbs, may be the best way to correct the trend of your brother's walking posture. I just don't know how much his actual behavior control ability is. What is his age and figure? Ok, I'll tell you all three squats. You can do it selectively, or you can exercise step by step in a way that is easy first and then difficult.
I think "squatting" is also called "full squatting", and "squatting" should be divided into "squatting with load" and "squatting without load". For example, "barbell squat" belongs to "weight squat". What I want to say is "squat without load", or "squat with bare hands", which only contains the nature of fitness and has no sense of skill.
Call my squat "fitness squat" for the time being. There are three kinds of squats: armchair squat, in-situ squat and side squat. At the same time, in order to insist on squatting for a long time and effectively repair and protect the knee joint from injury, we must insist on doing a supplementary action called "small half squat".
Armchair squat
Pay attention to warm-up activities a few minutes in advance, fully exercise limbs and waist span, and effectively avoid mistakes in later exercises.
If you have physical difficulties, you can't squat completely, or you can barely squat completely, but it's not safe to get up. You can use the objects around you to exercise your knees. For example, you can hold the table or wall at home, hold the back of the chair and hold the trees outside. The method is: keep your feet together, keep your whole body upright, including your chest and abdomen, keep your back upright as far as possible, and don't lean back or tilt your head. Always focus on the palm of your front foot, relax your whole body, hold the object slowly, the slower the better, and always keep your legs together (long-term adherence to keeping your legs together is conducive to strengthening kidney function). After squatting, you should also get up slowly when you get up. Each squat 10 is a group, the more the better, and the time should be controlled at about half an hour.
Judging from the effect of "armchair squat", it has a strong impact on lower limbs and lower body, has the function of repairing diseases and bodybuilding, and has a positive impact on strengthening cardiopulmonary function, improving nerve regulation and hormone secretion and a series of physiological reactions.
Why do you emphasize that you must be "slow"? Because generally speaking, in the process of "armchair squat", on the one hand, for safety reasons, the function of armchair is to reduce part of the pressure on the legs and avoid physical problems; On the other hand, from the human body, when the thigh squats to a certain angle, the muscles are exerting force. Beyond this angle, it will automatically come down and get up, which will often empty the strength of many muscle groups in the thigh. If you squat slowly, you can effectively improve the strength of all links of leg muscles. When the thigh can gently rise and fall at any angle without the feeling of automatic up and down, it shows that every muscle group in the leg is working, and it also shows that exercise is effective.
I think it is better to add some "deep breathing" when squatting slowly. "Deep breathing" is also called "abdominal breathing", that is, with the squatting and rising of "armchair squat", exhale continuously during the squatting process and inhale continuously during the rising process. You can squat five to ten times to automatically adjust your breathing, or you can squat once. Never hold your breath, lest you make a mistake.
As far as "deep breathing" is concerned, it is an independent healthy exercise in itself, and "deep breathing" is relative to normal "shallow" breathing at ordinary times. "Deep breathing" is to artificially strengthen the supply of oxygen and discharge a certain amount of harmful gases such as carbon dioxide, which plays a great role in strengthening the body and eliminating diseases in the process of human metabolism. Because slow and conscious "deep breathing" can increase the alkaline content in the body, at the same time accelerate the circulation of the heart and blood, provide more oxygen for the body, and the blood transports oxygen and nutrients to the cells and tissues of the whole body, thus maintaining health. On the other hand, wastes and toxins in the body are excreted through "deep breathing" and sweat, which reduces the acid content in the body and keeps the chemical composition in the human body in a better balance. At the same time, "deep breathing" can promote the smooth flow of blood and lymph, restore the connection between nervous systems, nerve endings will be stimulated together, directly or indirectly stimulate blood vessels, and muscles will also improve nutrition because of the improvement of metabolism. Some chronic diseases or internal injuries will follow the normal function of the nervous system and can be cured without drugs. Therefore, "deep breathing" plays a very important role in human health. There are many ways to "take a deep breath", such as nose in and nose out, nose in and nose out, mouth in and mouth out and so on. It's best to enter and exit through the nose at the beginning of the squat. With the gradual increase of exercise, it can be changed to nose in and nose out. But in either case, always keep the tip of your tongue gently against the front of the palate when squatting.
Stay where you are.
Also known as "Squat Method", it was once regarded by white-collar workers as aerobics to be done in the workshop, which was even more difficult than "Squat in an armchair". The requirements of "armchair squatting" also meet, so I will mention the different requirements in particular.
When squatting in the same place, try not to stand on tiptoe in the knee. I said "as far as possible" rather than "must". In this way, the body is bound to lean backwards, and the stretching effect of the spine can also be effectively exercised in a balanced state.
The second is that during the squatting process, the whole body should be relaxed, but the thigh root should always maintain upward tension; When you squat, you only need your navel, and when you get up, you only need your head. When you squat, you only think about the two points "navel" and "top of your head" and don't think about others, so that you can avoid distractions and feel more relaxed when you squat. That's all you need to know.
Third, on the basis of retaining the slow squat, you can increase the fast squat. 3.5-5 squats per minute, and young people can squat about 200 or more at a time, provided they are not tired the next day.
Fourth, you don't need to "take a deep breath" to squat quickly, but you can join the exercise method of "finger stretching and bending". The main point is: extend your fingers when squatting, close your fingers to form a clenched fist when squatting completely, and extend your fingers when standing upright, so that your fingers can stretch and bend back and forth. The first function of this is to avoid distracting your fingers from touching the ground when squatting; Second, I also exercised the flexibility of my fingers when squatting.
Squat on your face
It is more difficult than "squatting in the same place". Similarly, it also meets the requirements of "armchair squatting" and "in situ squatting". When squatting at home, find a relatively flat door panel, and use the scrubability of the door panel as a guide when squatting. It is best to be outdoors, next to the doorpost of the building. Its special requirements are:
Stand facing the door panel, feet together, toes against the door panel, and squat down. When squatting, the shoulders should be buckled in front, including the chest and abdomen. The arms are naturally in front, and the waist span is pushed back as far as possible. The back of the hand is separated from the door panel to guide the body to squat, and then slowly get up after squatting completely. While squatting backwards, feel the spine relax and fall down step by step. When you get up, feel the spine straighten step by step, and pay attention to the navel and the top of your head.
The key and difficult point of "squatting on the wall" is that the toes touch the door panel, and its biggest function is to enhance the stretching effect on the whole spine, including cervical vertebra, thoracic vertebra, lumbar vertebra, cervical vertebra and coccygeal vertebra. Other effects are as described above.
There are also two ways to squat on the side wall: slow squatting and fast squatting. Slow squatting can increase the actions of "deep breathing" and "finger stretching and bending". There can be 200-300 squats or even more. However, with the continuous increase of exercise time and the improvement of the relaxation of the spine and waist, you don't have to blindly pursue the number of squats when you can easily complete squats according to the standard posture. We can consider increasing the difficulty of movements and further improving the quality, such as barefoot squats, arm squats, back squats, squats with fists reaching the tip of the nose, squats and so on.
Small half squat
Hands akimbo, feet forward, leaving a fist gap in the middle. Knee squat is also a fist distance, the height is low 10 cm, which is mainly manifested by bending legs, sinking hips, standing upright and keeping still, just like sitting in the air for more than 10-30 minutes. Pay attention to keep your body center of gravity on the palm of your front foot all the time, so that you can balance better and stick to it for a longer time. If you are too sleepy, stand up and have a rest, then squat down.
After squatting for less than half a day, I stood up straight and stepped together, overlapping my hands on my navel (male left hand sticking to my navel, female opposite), and took a rest. Note, if you don't do squats that day, do this recruitment after the squats in front are completed. The role of this recruitment is to better calm the spirit and stabilize the mentality.
Don't underestimate this "squat", which plays a considerable role in repairing wounds and protecting joints. If all kinds of squats mentioned above are sports exercises, "small squats" are static exercises. As far as leg fitness is concerned, all kinds of squats mentioned above are exercises for leg bones and muscles, and "small squats" are exercises for leg ligaments. "Half Squat" cooperates with various squats. Although it is not necessary to practice every day, there will be problems if you don't practice. In improving the quality of the ligaments around the knee joint, the load on the muscles will be very small, but when doing this action, the ligaments of this joint are exerting force, which is different from the muscles. Ligament stimulation takes some time to produce effect, so it takes at least 10 minutes. At the same time, the lubricating fluid generated by the continuous stimulation of ligaments firstly lubricates joints, secondly nourishes joints, and most importantly, can repair joints in nourishing joints.
In this way, I will arrange writing for you for the first time. If you are not clear, you can contact me again through the news or email in the station.