Ligament stretching methods and techniques

The ligaments of humans are different before and after the age of 16. After 16 years of age, bone development is basically determined, so the ligaments are shaped. Therefore, young people suggest that they use the vibration method to “pull” the ligaments through a tremor motion. This “pull” effect is obvious. However, for people with relatively mature bones, this method can only have short-term effects and is extremely vulnerable to injury.

For people over 16 years of age, it is recommended to use the static pressure method - maintain a "limit" action position for 30 seconds, then rest for a few seconds, then maintain this position. It is generally recommended that the "extreme" posture of the stretch not exceed 30 seconds, otherwise it may cause injury to the muscle in the opposite direction. This method of static pressure will maintain the ligament's stability and flexibility for a relatively long period of time. Here are two unusual but effective ligament training methods.

1. Stand in a straight line with your left foot, right front, and right back, with your right foot tip on the left heel, and your body upright. Then use the toe contact point as the center point. Turn your right foot around the center of the circle counterclockwise, and then turn your left foot around the center counterclockwise. The legs turn in this way, one group of eight times, making two or three groups.

2. Stand with your left foot forward, heel point, toes hooked, hands with head, right knee bent, then the body bent down at the waist as the shaft point, lifted, then bent, and asked to press the body directly on the leg . Change your right foot after finishing your left foot. This exercise is a ligament exercise. You can also put your foot on a stool or bed to practice. The ligaments may be tight at the beginning, it does not matter, and regular practice will greatly improve. Introduce some tricks Ligaments stretch naturally in a hot environment, so warm up before ligament training to avoid strained ligaments.

The use of hot water compresses in the area where the pain is felt during the leg compression helps to relieve the pain. The whole body is soaked in hot water to perform ligament stretching training, which can effectively avoid strained ligaments.