From a health point of view, proper stretching exercise is certainly good for your health.
Newborn babies can chew their toes easily, while some elderly people even find it difficult to bend over and hook their feet. Why? Tendon aging is a major cause.
Tendon contraction can cause many diseases of human body, such as cervical pain, low back pain, inability to bend over, leg pain paralysis, inability to squat, swelling and numbness of long and short feet, hands, feet, elbows and knees, and poor mobility. A set of simple and easy lacing methods can solve the patient's painful problem at low cost. Big problem? This method is simple to operate, quick to take effect and wide in application. It can be used in homes and offices in Xian Yi, and can be used by men, women and children, and has the effects of preventing and treating diseases and strengthening the body.
Bracing is actually stretching joints and ligaments, which can effectively relieve muscle tension and delay the aging and degeneration of tendons. It can also make qi and blood run more smoothly, which is good for many people with low back and leg pain.
Whether it's traditional Baduanjin or Tai Ji Chuan, or modern aerobics or yoga, there are many steps to stretch muscles. Taking a few minutes to do stretching exercises every day helps to relax tendons and unblock blood vessels.
The best time to stretch tendon before going to bed is the best time to stretch ligament every night. After a hard day, stretch your muscles before going to bed.
Relax your tired and stiff body and go to sleep with a relaxed and soft body.
With the help of various tools around you, you can do support anytime and anywhere, such as putting your legs on the balcony to tie your legs.
Reclining support method
Practice: sit at the end of the bed, move your hips as far as possible to the column at the end of the bed, and lie down in a supine position; The right leg leans straight against the column, the hip clings to the column, and the left foot touches the ground as much as possible.
Then, you can swing in a bicycle posture to relax your hip joint. Keep your hands close to your ears 10 minute. Repeat the above action with the other leg.
Regular practice of this movement can not only relax the tendons from the waist to the back of thigh and knee, but also help to relax the ligaments of hip joint and inner thigh and back of thigh. This is an effective tendon stretching method.
Vertical system method
Find a door frame, lift the door frames on both sides with both hands and stretch your arms as far as possible;
Stand in a lunge with one foot in front and the other foot behind, and keep your legs as straight as possible;
The body is just parallel to the door frame, the head is upright, and the eyes are looking straight ahead;
Stand in this position for three minutes, then lunge with the other leg and stand for three minutes.
This method can stretch the tendons and ligaments on the scapula, around the shoulders and back. You can use this method to treat shoulder and neck pain, scapulohumeral periarthritis, lumbago and other diseases at home.
Traditional Chinese medicine believes that lacing can make blood vessels unobstructed, make our blood flow unobstructed, and have the function of dredging meridians and activating collaterals.
Precautions for supine lace:
1. Anyone with hypertension, heart disease, osteoporosis, long-term weakness, etc. Be sure to ask the doctor first whether it is suitable for this kind of stretching, because people with muscle contraction will definitely feel pain when stretching, and their heart beats faster and their blood pressure rises when they endure pain; Osteoporosis patients should be careful to prevent fractures and fractures; Weak people may also faint because of pain. All the old people and patients should not be too hasty. You can put a small pillow and raise your head slightly to avoid blood rushing to your brain. As long as you persist for a long time, you will see that kung fu will last for a long time.
2. If the patient's hands and feet are numb, chills, his face is blue, and he breaks out in a cold sweat when stretching muscles, western medicine calls it hyperventilation syndrome. The treatment method is to cover the nose and mouth with paper bags or plastic bags to form a closed system. After about 5 minutes, the symptoms will disappear and return to normal.
Some people are eager to get their bodies back to the best condition, and practice at home with pain every day, and some actions are even beyond the physiological tolerance of joints.
Especially in some middle-aged and elderly people, the elasticity of the old tendon is poor, the tendon is easily injured when stretched excessively, and the recovery time is slower than that of young people, among which Achilles tendon and gastrocnemius muscle are relatively fragile parts.
It is suggested that you must warm up before stretching the tendon, such as using a small run to increase your body temperature and reduce the chance of injury. Secondly, the action of lacing should be slow and gentle, and never use force or force too hard. Once the force is improper, it is easy to cause injury.
Do you feel the degree of lacing? Nervous? Or? Acid? Just do it, usually less than? Pain? Degree, or not far from the injury.