1, get up and exercise

The upper body is in the position shown in the figure, keeping the hip joint close to the ground, while keeping the lower back and hips relaxed.

2, one knee drafting

Pull one knee joint until you feel moderate stretching of the lower back and buttocks, and repeat the same action for the other knee joint.

3, middle waist section drawing

Chest towards the ground, upper body forward as far as possible.

Step 4 stretch backwards

Hands behind your back, upper body out of bed, chin taut.

5, prone hip extension

Keep the knee joint locked, and keep the lower limbs 8- 10 cm away from the bed surface.

6, quadriceps drafting

Keep your calf close to your hips until you feel a proper pull on the front of your thigh.

7. Extension of the contralateral limb

Keep one knee joint locked, while keeping the lower limb 8- 10 cm away from the bed surface, while raising the other upper limb.

Extended data

efficacy

1, lacing is both a treatment and a diagnosis. To put it bluntly, the principle of lacing is to dredge meridians, dredge blocked meridians through tendons, make qi and blood smooth, absorb and digest normally, and your body will be healthy. Traditional Chinese medicine believes that the circulation of tendons and blood complement each other, and healthy tendons and blood will be smooth, and the internal organs will move accordingly. Tendon stretching is an independent and healthy management method.

2, through the correct lacing, you can dredge the meridians and strengthen the circulation of qi and blood, thus improving various acute and chronic diseases, such as hypertension, diabetes, gynecological diseases, heart disease, prostate diseases and pain caused by bone dislocation and tendon contraction, and prolonging life.

3. The therapy of tendon contraction has always existed in qigong and yoga practice, that is "stretching tendons". There is a saying in Taoism: the tendon is one inch long and the life span is extended by ten years. Those who live long usually have a pair of soft bones and muscles.

It has been proved that many people with muscle contraction walk briskly and their back pain is relieved or even disappeared after insisting on stretching tendons. "lacing tendons", an easy-to-learn and easy-to-do health-keeping method, has become a magic weapon for many people to stay away from sub-health.

The direct function of lacing is to relieve pain, detoxify and enhance physical function.

References:

Baidu encyclopedia-lacing