Can the elderly do lacing?
You can chew your toes at will from birth, and it is difficult to bend over and pull your feet in the end. This is a kind of aging, and tendon aging is a major reason. People are old, dizzy, deaf, hunchbacked, hunchbacked, stiff legs, bored all over, and have muscle contraction.
Stretching tendons is because people will shrink tendons. In ancient medical books, the ancients classified tendon diseases as tendon rupture, tendon walking, tendon relaxation, tendon strength, tendon contracture, tendon weakness, tendon swelling, tendon turnover and tendon contraction, and tendon contraction is the shortening of tendon, thus limiting activity. Tendon is the meridian of human body. There are hundreds of bones in limbs outside joints and inside muscles. No tendons and collaterals, connecting the whole body, dredging blood vessels and nourishing the spirit. A few minutes of "stretching" exercise every day will help keep the blood flowing.
How long should each stretch last?
Ten seconds is only enough for the muscles to relax and start stretching. In order to help softness, at least each stretching action should stay for 20~30 seconds. For people who want to improve their health and physical fitness, each movement only needs to stay for 20 seconds. But if you come from intense competitive sports, each movement should stay for at least 30 seconds, and then be extended to more than 60 seconds.
How many times should I do each stretching exercise?
Beginners should stretch each muscle group 2~3 times. If you are engaged in strenuous exercise, you must stretch each muscle group 3~5 times. In addition, there is another concept: please warm up before stretching.
Precautions for lacing
Avoid outdoor cold when lacing, and avoid directly facing electric fans or air conditioners indoors. When lacing, the human body relaxes, the pores are open, and it is forbidden to expose the knees and waist. Especially in places where air conditioning is prevalent, it is best to wear long-sleeved clothes to keep warm, otherwise the joints will catch cold and aggravate the condition; Sweating while stretching tendons is a good thing, so you don't have to sweat deliberately.
Because of the difference of age and illness, there is no uniform standard for the time and intensity of lacing. But the general principle is: if you want to get better quickly, just pull more, pull again and shoot longer; If you want to get better slowly, pull less and gently for a short time; Don't pull if you think about it! For people who practice yoga, dance or have soft muscles, each leg can be stretched for more than 30 to 50 minutes. For those who have difficulty landing, you can turn your knees and legs out slightly to relieve the pain, but after landing, you should try to lift your legs up and merge them until your legs are completely close together, so that they can't form external figures.
Patients with high blood pressure, heart disease, infirmity and serious illness, and the elderly will definitely feel pain when pulling tendons. When they endure pain, their heart beats faster and their blood pressure rises. These are all normal phenomena of qi rushing to the focus, indicating that the treatment is effective, but it is not appropriate to rush. Should be gradual, stretching time can be short or long, strength can be small or large, depending on people. There is no absolute standard. You can put a small pillow and raise your head slightly to avoid blood rushing to your brain.
If the patient's hands and feet are numb, chills, his face is blue, and he breaks out in a cold sweat when stretching muscles, western medicine calls it hyperventilation syndrome. Treatment: Cover the nose and mouth with paper bags or plastic bags to form a closed system. After about five minutes, the symptoms will disappear automatically and return to normal. Women can stretch tendons before and after menstruation, and dysmenorrhea patients will be more effective in stretching tendons during menstruation. It's better to cooperate with slapping when lacing tendons, and the effect is better. Especially for people who have difficulty or inconvenience in lacing, slapping joints, hands and feet at any time can alleviate the pain of lacing.