1, why stretch the ligament?
How to stretch
The so-called active stretching means that the action is mainly kept in a specific position by the strength of muscle contraction, rather than other external forces, so active stretching is also called static-active stretching.
The advantage of active stretching is that it can increase the flexibility of action and contract muscles. For example, standing on one leg, lifting the other leg and keeping this posture still is a very standard active stretching. It should be noted that the active stretching posture is difficult to maintain. Generally, it is difficult to maintain the active stretching posture to 15 seconds, so the general active stretching posture can be maintained to 10 seconds without too long. The so-called passive stretching refers to using one's own weight or equipment to keep the limbs in a certain stretching posture. For example, lift your legs and then keep a certain posture with the help of your hands, or put them on the steps to keep a certain posture. Passive stretching is a kind of slow relaxation stretching, which has a certain effect on relieving muscle spasm and can also be expected to reduce the excitability of nerves and muscles. This is a good way to relax after exercise.
In fact, ligaments are not independent in human limbs. They are closely connected with muscles, joints and other tissues. The movement of limbs, the rotation of joints and the contraction of muscles all need the assistance of ligaments. Another function is to limit the movement and expansion of joints and tendons and play a protective role. Therefore, stretching ligaments is also to improve the endurance of the body and the stretching ability of the limbs.
2. How do we need to stretch the ligament?
How to stretch
Although we often take ligament stretching as a warm-up exercise, it is not recommended to take it as the beginning of a warm-up exercise. You can move the joints of the trunk and limbs a little first, and then jog for about fifteen minutes to get your body started. After jogging, you can stretch your ligaments more easily.
3. Several items of stretching ligaments
Stretch ligament
To stretch the ligament formally, you can start from the ankle, sit down, then put one foot on the knee of the other foot, hold the ankle with both hands and move properly, and exchange after two eight beats. Stretching the leg ligaments is much easier. Keep the legs flat and stretch, and bend your body towards the legs as much as possible. In addition, horizontal and vertical forks and hip pressing are also common stretching items.
4, the division of stretching action
It is mainly divided into warm-up exercise and muscle stretching exercise.
1, warm-up exercise:
(1) Jog, kick, jump or imitate skipping rope in the same place or in a small range until your body sweats slightly.
② You can jog until your body sweats slightly.
Tips:
It usually takes about 10 minutes to get the body and mind into an active state of exercise as soon as possible, which can effectively avoid accidents.
Stretching yoga
2, muscle stretching exercise:
Stretching muscles and ligaments plays a positive role in improving human strength, speed, agility, flexibility, balance and avoiding sports injuries. Skiing uses more muscles of arms, waist, abdomen, buttocks and legs, so stretching these muscles and ligaments is essential.
① Side waist stretching essentials: A. Don't span your legs too much, one leg is straight, and the other leg is slightly B. Bend your body to one side, but don't lean forward, open it as far as possible, and control it in a plane.
2 essentials of arm extension: a. pay attention to shoulder sinking and don't shrug. B. Straighten your arms as far as possible, but don't follow the movements of your shoulders. Your body will move in the opposite direction and make your body stand upright. C put the vertical arm behind the elbow joint of the outrigger.
3 Hip stretching essentials: A. If you can't support the ground with both hands, you can hold the fixture with one hand and don't use force. Place the extended leg above the knee joint of the other slightly bent leg.
④ Main points of stretching the front thigh: A. Stretch the knee joint of the leg perpendicular to the ground as far as possible, and stretch backwards, feeling that the muscles on the front thigh are stretched. The supported legs can be slightly bent.
⑤ Abdominal stretching essentials: Put your hands together and slowly lift them over your head, feeling that your abdomen is stretched.
⑥ Stretching the back of thigh: Raise the stretched leg as high as possible, and pay attention to abdomen.
stretch one's legs
Here are some simple gestures for you.
1. Legs, face up, legs straight, take five breaths. Inhale, straighten your arms, encircle your calves, and fully stretch your upper body. Take five deep breaths. Exhale and restore your legs.
Stretch your legs, face up and straighten your legs. Wrap a long piece of cloth around the sole of the left foot, so that the left leg can be lifted vertically and held for a moment. Keep your legs straight and as close to the front as possible. After 20 seconds, lean forward, cling to your legs, and then slowly walk back. Change your right leg.
2. Kitten posture (stretching backwards) supports shoulders with hands and climbs on the floor crisply. Inhale, arch your back up and forward, and move your chest and head at the same time. Exhale, slowly retract your back and head, and do it like an irritated cat. Do it five times.
Feet shoulder-width apart, arms hanging at your sides. Exhale, lean forward above your hips, stand up straight and let your body relax. Hold it for a minute.
Put your limbs on the ground. Exhale, straighten your legs until your knees want to bend, and at the same time straighten your arms and press your hands to the ground. Keep it for a while. Inhale, straighten your legs and exercise your quadriceps for one minute (if you feel your back and knees slightly bent).
3. Triangle posture (stretching legs and spine), legs apart, keeping a distance of four feet in the middle, left foot.
4. cobra pose (stretching back, buttocks, intercostal muscles), squatting face down, palms on the ground. Exhale, press your hands to the ground, blow your head, hold your chest out, and keep your legs close to the ground. Straighten your arm (but don't tighten it) and press it up for 30 seconds.
5. Butterfly stroke (tightening coccyx, inner thigh), face down, palms on the ground. Exhale, press your hands to the ground, blow your head, hold your chest out, and keep your legs close to the ground. Straighten your arm (but don't tighten it) and press it up for 30 seconds.
6. Children's posture (stretching backwards), kneeling on the ground, feet and toes touching the ground. Sit on your heels, exhale, climb forward and land on your forehead. Relax your arms and put them on the floor for two minutes. Breathe naturally.
stretching
PS:
1. Each action stays for 10 to 15 seconds.
2. Before stretching muscles, warm up properly in an aerobic way.
3. Breathe naturally according to the rhythm of exercise.
5. Precautions
Matters needing attention
Most of the ligament stretching we do is through muscles and fascia, so considering the specific type of exercise, ligament stretching also has corresponding restrictions. Generally speaking, the action of ligament stretching needs to be controlled at 15-30 seconds every time to reduce the direct damage to ligament. Secondly, ligament stretching requires good muscle control and a deep understanding of anatomy. If you don't know the specific muscles and ligaments you stretch, ligament stretching will not play its due role.
6. There are still some stretching misunderstandings that need our attention.
1. Never stretch.
Not stretching will make muscles tense, cause pain, form bad posture and become more and more stiff.
② Stretch after running.
The idea of no influence is out of date. Now experts believe that stretching will increase the range of motion, so that muscles will be less stiff and injuries will be reduced when running.
(3) Pull up.
Doing three sets of 20-second stretching for each muscle will increase flexibility, while spending more than 60 seconds in the same position will only reduce your running time. You don't need to fire completely when stretching.
stretch one's legs
4. Stretch after waking up.
It's not a good idea to stretch like a princess at first, because a night's sleep lowers your body temperature, which is when your muscles are most stiff.
⑤ Stretch before warming up.
Cold muscles are stiff, and stretching without warm-up is likely to sprain or strain. The correct stretching time is after warm-up. If there is not enough time, warm up!
6. Ignore the hip flexors.
Tight gluteal muscles can lead to pelvic tilt, make the figure out of shape and change the husband's mind. Doing these actions can harvest sweetness.