Meditation is a kind of exercise method which is suitable for ordinary people, especially the elderly. It mainly exercises the muscle strength of quadriceps femoris.

Because the static exercise method is adopted, it does not increase joint damage and generally does not cause pain, so it is more reasonable and easy to adhere to. In addition, this way can exercise anywhere, without any auxiliary equipment, and it is highly feasible. It can not only cure diseases, but also be a very good exercise method for friends who don't usually exercise, which can improve muscle strength and ability.

Indications: chondromalacia patellae, patellofemoral cartilage injury, knee osteoarthritis (especially patients with poor squatting ability), painful lesions in the upper and lower poles of patella, patients with weak squatting strength or easy pain, people who usually want to strengthen thigh muscle strength, patients in early and middle recovery period after joint injury, etc.

Specific practice methods:

1, action essentials:

Back against the wall, feet apart, shoulder width, and gradually extend forward, forming a certain distance from the body center of gravity, about 40-50 cm. At this time, the body has been squatting, so that the long axis of the calf is vertical to the ground. The included angle between thigh and calf should not be less than 90 degrees. Because squatting too deep will obviously increase the pressure of patellofemoral joint, and it has no strong exercise effect on thigh muscle strength. The center of gravity falls on the heel. The knee joint should not exceed the toes vertically. Put your back against the wall, don't hunch over.

2, quantity and time requirements:

The quadriceps femoris, that is, the muscles on the front side of the thigh, especially the muscles near the knee joint, will feel very tired. If you persist for a while, you will feel the feeling of muscle congestion and burning, then you will feel sore and swollen, then you will be so tired that you will tremble, and finally you have to stand up. When you reach this state, you have completed a quiet squat exercise. Rest for 30 seconds, and then do the next squat. Repeat this for 30 minutes. It is best to exercise 1-3 times a day.

3. Pay special attention to:

The angle of squatting is very particular, because the muscles that maintain posture have "spillover effect". Simply put, each muscle only plays the role of maintaining posture within a certain angle range. So it's best to squat from different angles. For example, 30, 60, 90 degrees, the effect will be better. High squat is mainly to strengthen the muscles above the knee, and low squat is to strengthen the middle thigh.

It is best to squat at an angle that does not cause obvious pain. Otherwise, improper practice will aggravate the injury.

4. Evaluation method:

If your knees bend about 80 (the angle between thighs and calves is 100 degrees), the duration of squatting in one breath can reach 20 minutes, indicating that your muscle strength is enough. The standard of 20 minutes is explored by sports teams, so try not to lower the requirements casually. Otherwise, insufficient muscle strength will not achieve the rehabilitation effect.

Practice abdominal muscles:

How to practice abdominal muscles _ Baidu experience

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