How can you stretch your ligaments?

The ligaments should be stretched every day, because if the ligaments are not stretched for a long time, they will automatically retract. Ligament stretching is also a common fitness method. It can maintain body shape and relax the body. When stretching the ligaments, you must also be careful to avoid excessive force. To prevent ligament injuries, you must start with a small amount of ligament stretching and gradually increase the amount of exercise.

How to stretch the ligaments

[Step 1] Maintain the posture, relax your body, and let the ligaments slowly relax. If you feel a little sore, you can change feet.

[Step 2] Kick. Please note that you cannot kick as high as shown in the picture at the beginning. Do it naturally at the beginning. Kick as high as you can. Don't use too much force. Try to kick in a relaxed manner. Keep your body centered and kick slowly. As the number of times increases, you will naturally kick higher. This step is just a warm-up. It will be more effective if you do this step after completing [Step 3]. When you first start practicing, it is absolutely impossible to kick as high as shown in the picture. Don't be in a hurry when stretching the ligaments, as you will get hurt if you do.

[Step 3] Find a low place and then find a slightly higher place that suits you, stretch your legs, and relax. Press each leg for about 1 minute, then repeat after finishing [Step 2]

[Step 4] Stretch one step at a time. Slowly stretch your front foot and then your back foot, and adjust the degree of stretching according to your physical ability. Alternate your feet and stretch. This step is the most difficult one. But after completing this step, when you go back to do the previous three steps, you will find that the previous steps are relatively easy. Remember, persistence is the key to success!

Ligament pulling precautions

1. The hamstrings are multi-joint muscles that span both the hip and knee joints. The purpose of keeping your back straight when stretching your legs is to fully open up the flexibility of the hamstrings at the hip joint.

2. Stretching the legs is not about stretching the ligaments, but about opening up the elasticity of the muscles and fascia. Stretching the ligaments will reduce the protection of the joints, which is not good for most people. Dancers with over-limit joints have professional and complete strength training assistance.

How long does it take to do the splits after stretching the ligament?

3. Passive stretching of muscles for a long time will lead to relaxation rather than flexibility. Flexibility does not affect strength, but relaxation will lead to a decrease in strength. The result of decreased strength is muscle imbalance. For example, one of the causes of knee hyperextension is relaxation of the hamstring muscles.

4. Bending down is to open the stretchability of the abdominal muscle groups. If you open them for a long time without auxiliary strength training, you will feel back pain every time you bend down.

5. The reason why you can't do splits and bend down is that your hamstrings and rectus abdominis are tense. Women do have a natural advantage over men in this regard, but it is hard to say whether it is due to genes. As long as the muscles are not tense, the joints can move more freely. That's the truth.