Introducing the following stretching methods:
1. The ideal time to practice is before going to bed at night. First do the preparatory activities, starting with the most basic leg press, divided into speed press and slow press. Use slow pressure for thirty to forty seconds each time to gently stretch the muscles until you feel slight pain. Quick pressure means pressing your legs quickly and the pain will subside. If you can't reach the target area with your hands during exercise, don't force it. You can add a rope to assist the exercise.
2. Lateral ligament stretch: Use a rope to wrap your left leg, pull the rope with both hands, and pull your left leg to the right side of your body. At the same time, your upper body and buttocks are slightly tilted to the right until you feel the left leg stretch. If you feel soreness in your leg ligaments, stop stretching and take two deep breaths, and then slowly return to the starting position. Do this set of movements 12 times with both legs in rotation.
3. Sitting ligament stretch: bring the chest closer to the knees without bending the knees. If you feel soreness in your leg ligaments and back, stop stretching and take two deep breaths, then slowly return to the starting position. Repeat the action 12 times.
4. Horizontal ligament stretching: Slowly pull up the straight left leg, do not bend the knee, tighten the buttocks and thigh muscles, stop stretching until the thigh is at right angles to the body, do this twice Take a deep breath and slowly return to the starting position.
5. Fully stretching the ligament requires at least 10-15 minutes of flexibility exercises, at least once a day. This method is also a good way to relax after intense exercise. Your muscles will also become more elastic as a result of these simple stretching exercises. Flexibility exercises must be done gently, otherwise it is easy to get injured.
Regular stretching can bring you these benefits:
1. Relieve muscle tension and make the body more relaxed.
2. Allow the body to move more easily and freely, thereby improving body coordination.
3. It can expand the range of movement of the body.
4. Can prevent muscle sprains.
5. Helps maintain body flexibility and prevents the body from becoming stiffer as we age.
6. It can make your muscles tighter and your lines become smoother.