How to stretch the leg ligaments?

People need to do warm-up exercises before preparing to exercise. In fact, an important purpose of warm-up exercises is to stretch the ligaments. There are ligaments in many parts of the human body. Only when the ligaments are completely stretched can people move freely and their athletic ability will be greatly enhanced. Therefore, before doing strenuous exercise, be sure to remember to stretch the ligaments of the legs. The specific stretching methods are listed below.

How to stretch the leg ligaments?

1. Sitting ligament stretching:

Bring your chest toward your knees without bending your knees. When you feel soreness in your leg ligaments and back, stop stretching, take two deep breaths, and slowly return to the starting position. Repeat the action 12 times.

2. Horizontal ligament stretching:

Slowly pull up and straighten your left leg without bending your knee. Tighten your buttocks and thigh muscles until your thigh is at a right angle to your body. Then stop stretching, take two deep breaths, and slowly return to the starting position.

3. There is another favorite and simple action:

Stand up straight, open your feet to the width of your shoulders, and point your toes outward toward your legs. Do not bend your feet. Bend your body downward and use your hands to touch your toes, sides of your feet, and back of your feet. Feel the stretch on the inside, outside, and back of your legs.

4. Spread your legs and feet apart, bend one leg and squat, straighten the other leg, and vibrate and press the body toward the side of the straight leg. When practicing, alternate between the left and right legs.

5. Split: Place your hands on the ground in front of your body, spread your legs apart in a straight line, and lie prone or sideways with your upper body.

6. Cross-legged forward bend: sit cross-legged with your knees bent, soles of your feet facing each other; hold your feet with your hands; bend your upper body forward.

It is best to pull once in the morning and evening, and the effect will be fastest.

Don't press too low for the first time. Go slower according to your tolerance limit. Press at that intensity for a few days until you are fully adapted to that intensity, then slowly press down. Don't press too much at a time to avoid injury. The ligaments will hurt at first, but it will be fine later. I practiced for about half a month (maybe less time if you are young). I am still a little short of horizontal splits, but my butt can touch the ground for vertical splits. Be serious and concentrate when practicing. Mental strength is very important, but don't get injured for the sake of speed. Also, press frequently to maintain flexibility.

1. Warm up. First move the joints of your head, hands, waist and legs, then jog for 15 minutes. (I agree with this, because that’s how it was taught in school. The ligaments are more likely to loosen after jogging.)

2. It is to stretch the ligament. It is carried out in several steps.

First, the ankles. Sit down, place your left foot on your right knee, hold your left ankle with both hands and move it for two eight beats. Then, maintain the position, press your knee down with one hand, back and forth for two eight beats. Then keep the position and put down your left leg, then press your right leg, trying to stick your belly to your leg. Four eight beats. Switch feet, same thing.

Then the legs. Stretch your legs out and press your body downward, following the same requirements as above.

The third is the vertical split. Go as deep as you can, preferably close to the ground, with the back of your feet touching the ground and your upper body upright. (Legs)

The fourth is the horizontal split. Keep your heels on the ground and your feet curled up. The rest of the requirements are the same as above.

The fifth is to press the hips. (The posture is ugly. Have you seen the frog? It’s not quite the same but it’s not far off. But the effect is very good.) Put your knees on the ground and spread them apart as far as you can. Be careful not to lie flat on the ground. Support yourself with your hands, and press your waist and hips backward and downward. The highest level is to be close to the ground.

Six is ​​the instep. Kneel on the ground with the soles of your feet touching the ground, then lie back. The highest level is when your back is on the ground. Be careful not to lift your knees.