What should the elderly pay attention to when lacing? 1. Bracing exercise, you can choose to lie on the ground with one leg upright on the wall, or put two stools. One stool is upright, and the other leg is upright, but the lacing stool is relatively standardized, but the effect is similar. This kind of exercise should also vary from person to person, step by step, not the more sour and numb, the more painful the better. Don't push too hard, or you will strain yourself.
2, the elderly, patients with hyperosteogeny and osteoporosis should not exert too much force, just pull for 5 ~ 10 minutes every day. Usually doing some pull-ups, swimming, horizontal bar and other stretching exercises can also achieve the effect of lacing.
3. In the process of stretching tendons, when you feel the pain of tendon strain, you should stop to avoid pulling tendons and muscles.
4. Anyone with hypertension, heart disease, osteoporosis and long-term weakness must follow the doctor's advice.
5. You may wish to do simple stretching actions, such as lifting your legs to a high place and stretching your hamstring muscles. These are all good exercise methods. Pay attention to step by step, don't rush it.
Experts who can't stretch tendons for the elderly say that proper stretching can relieve muscle and joint pain, but it has little effect on treating visceral diseases. When lacing, you should be prepared in two aspects. Consult a professional doctor first to find out the specific flapping position and technique. Once the position, intensity and intensity are not well mastered, the disease will be induced or aggravated. The second is to rule out whether you have an inappropriate underlying disease. Patients with acute inflammation, some patients with chronic inflammation, such as tuberculosis, patients with severe heart disease, liver disease, kidney disease and lung disease, patients with malignant tumor and pernicious anemia, patients with chronic diseases who are extremely emaciated and weak, patients with hematological diseases, patients with extensive skin diseases, etc. Are not suitable for this kind of exercise.
How do old people check themselves? Old tendons are too short to last long. Tendon contraction mostly occurs in the elderly. How to observe whether the old people have tendon contraction? Please help them to check the following symptoms: neck tightness pain, lumbago rigidity pain, inability to bend over, back tightness pain, leg pain paralysis, inability to squat, radial traction pain of tendons in long and short legs and heels, poor gait, walking tension, tight feeling of hip ligament, inability to lift or stretch thighs, inflexible body and muscle contraction/contraction.
The benefits of stretching tendons for the elderly, whether it's China's traditional health qigong Yijinjing, Wuqinxi, Baduanjin, Tai Ji Chuan, modern gymnastics, aerobics, or even the popular yoga, there are many steps to stretch tendons. Nan, a master of Chinese studies, mentioned the relationship between tendon length and life span when discussing Tai Ji Chuan's achievements in harmony and Taoism. Because,? Tendon is the meridian of human body. There are hundreds of bones in limbs outside joints and inside muscles. No tendons and collaterals, connecting the whole body, dredging blood vessels and nourishing the spirit. ? According to the Taoist theory of keeping in good health, the trend of the twelve meridians is the same as that of the twelve meridians, so the meridians where the tendons contract are also different. If it doesn't work, it hurts. Lacing tendons can soften stiff tendons, reduce dislocation on the spine, and relieve and eliminate pain, numbness and swelling in waist, knees, limbs and all parts of the body. How many minutes do you spend every day? Support? Exercise helps to smooth blood vessels.
How to do the old people stand lacing?
1, find a door frame, hold the door frames on both sides with both hands, and stretch your arms as far as possible;
2. Stand with one foot in front, lunge, and the other foot behind, and keep your legs as straight as possible;
3, the body is just parallel to the door frame, the head is upright, and the eyes look straight ahead;
4. Stand in this position for 3 minutes, and then lunge with another leg, which is also 3 minutes.
This method can stretch the scapula, around the shoulder, back and its related tendons and ligaments. You can use this method to treat shoulder and neck pain, scapulohumeral periarthritis, lumbago and other diseases at home. In the process of stretching tendons, stop when you feel the pain of stretching tendons, so as not to strain your bones and muscles.
Reclining support method
1, put away the bench and insert the stud. If there is no stretch stool, you can use a coffee table or a low table and lean against the door frame;
2. Sit on the bench and move your hips as far as possible to the column (door frame);
3. Lie on your back, straighten your right leg, lean against the post (door frame), press your hips on the post (door frame), land your left foot, touch the ground as much as possible, put your hands up, close to your ears, and lie flat on the bench 10 minute; In the meantime, in order to relax the hip joint, the left foot can also swing in the posture of riding a bicycle;
4. Plug in the vertical pole on the other side (the direction of the coffee table or low table leaning against the door frame is different), and then change the legs according to the above method, which is also 10.
This lacing method can not only relax the tendons from the waist to the back of thighs and knees, but also help to relax the joints of buttocks, so the supine lacing method is also called supine hip relaxation method. Of course, this method can also relax the medial thigh ligament and the dorsal thigh ligament, which is the most efficient method of lacing tendons.
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