Is the lacing board really healthy? Expert: It helps to stretch muscles and soft tissues.
Jian Wenren, a physical therapist at Guotai General Hospital, said that before discussing whether lacing boards are good for health, it is advisable to know what lacing is. In fact, from the physiotherapist's point of view, the so-called lacing is stretching. The main principle is to help soft tissue stretch and increase the ductility of ligament and joint capsule through certain movements, angles and support.
Among them, the lacing board uses the change of human standing angle to stretch the muscles of lower limbs, including soleus muscle, gastrocnemius muscle and achilles tendon at ankle. And with the help of the lacing plate, the standing posture of the human body will gradually straighten with the knees kept straight and bent, and then effectively extend to the muscles such as the posterior thigh and back. Therefore, in the case of moderate use of lacing plates, it is really helpful to promote the circulation of the lower body and improve the stiffness of the lower limbs, so as to improve joint lubrication and make joint movements more flexible.
The longer the brace is erected, the better the effect will be. The physiotherapist gave four reminders.
However, Jian Wenren's physical therapist also reminded that the biggest role of the lacing plate is to help soft tissue stretch. Therefore, people are not advised to follow the advice of the Internet and watch TV and chat for half an hour or 1 hour at a time on the lacing board. In fact, in order to effectively exert the stretching effect of the lacing plate and ensure safety and no harm to the body, people should pay attention to the following four tips when operating:
1. Don't use it for too long: it is recommended to control it within 5 minutes each time, and the calf muscles feel a little sore and tight. Long-term use will not help much, but may cause muscle strain and muscle pain.
2. Supporting the wall: In order to prevent people from shaking and falling down due to poor balance ability, users, especially older elders, are advised to put their backs to the wall and pull the sharp corners of the supporting feet to the wall as far as possible before use.
3. Step by step: It is best to start with the minimum inclination when using for the first time. After a period of time, the body is used to stretching like this, and then gradually increase the tilt angle to increase the difficulty.
4. Inappropriate joint injury: If you suffer from rheumatoid arthritis, or have loose joints, unhealed lower limb fractures, ligament strain, etc., it is recommended not to try stretching equipment such as lacing plates at will without the approval of doctors and physiotherapists, so as to avoid the symptoms worsening due to improper stretching.
Stretching lacing doesn't have to rely on lacing plates! Three simple family stretching exercises, you know.
Jian Wenren's physical therapist not only taught you how to use the lacing board correctly, but also shared that you don't have to use the lacing board and other instruments to exert the stretching effect! In fact, as long as you make good use of the home environment, simple walls and stairs are also good auxiliary stretching helpers. For example, the following three kinds of stretching exercises are mild exercises suitable for all ages in Xian Yi:
Front bow and back arrow
Exercise:
1. Stand in front of the upward stairs, hold the handrail on the left side of the stairs with your left hand, lift your left foot, step on the first step of the stairs with your forefoot and your heel suspended. Then straighten your right foot backwards, with your heel on the ground, and keep this position for 3 ~ 5 seconds.
2. Change sides, hold the handrail on the right side of the stairs with your right hand, lift your right foot, step on the first step of the stairs with your forefoot and keep your heel suspended. Then straighten your left foot backward and land your heel, and keep this position for 3 ~ 5 seconds.
Function: This action helps to stretch the gluteus maximus and the muscles behind the thighs.
Jiaoban upturned
Practice: Take a chair that can't slide, keep the correct sitting posture, then tilt your ankle upwards, and then step on the pedal when your calf feels sore and numb. Repeat 10 ~ 15 times.
Function: This action helps to stretch the Achilles tendon of ankle joint and strengthen the muscle strength of calf.
Four-bar extension
Exercise:
1. Find a wall without obstacles, stick your back to the wall, hold your head as high as possible when standing, and keep your back, hips and heels close to the wall.
2. After confirming the correct posture, put your hands together, raise your head, and press the back of your hand against the wall to form a "four-stick" posture. that is
Function:
This action can exercise the back bones and core muscles, help to adjust the standing posture, improve the bad posture problems such as hunchback and spinal skew, and make the figure more straight.
Lift your left foot, step on the first step of the stairs with your forefoot, and keep your heel suspended. Then straighten your right foot backwards, with your heel on the ground, and keep this position for 3 ~ 5 seconds. Find a wall without obstacles, stand as high as possible with your back against the wall, so that your back, hips and heels are close to the wall.