First, warm-up: first move the joints of the head, hands, waist and legs, and then jog 15 minutes. (It's easier to relax ligaments after jogging)
Second, traction ligament: according to the following steps. Ankle first, sit down, put your left foot on your right knee, hold your left ankle with both hands, and take two eight beats. Then, keep your posture, hold your knees with one hand and press two eight beats back and forth. Then keep your posture and put your left leg down, then press your right leg and stick your stomach on your leg as much as possible, four times and eight times. Change feet, too. Then the legs, legs flat, body down, the requirements are the same as above.
1, vertical fork: dive as deep as you can, and it is best to stick to the ground. It is required that the hind feet stick to the ground and the upper body stand upright. (leg)
2. Cross: feet follow the ground, feet hook up, and other requirements are the same as above. Cross: put your hands on the ground in front of you, separate your legs into a straight line, and lie prone or sideways.
3. Knee pressing: Try to separate your knees, be careful not to lie on the ground, support with your hands, and press your waist backwards and downwards. The highest state is sticking to the ground. (The posture is ugly. Have you seen a frog? Although it is not, it is not far away. But the effect is very good. )
4, instep: kneeling on the ground, instep sticking to the ground, lying on your back, the highest realm behind your back. Be careful not to tilt your knees.
Third, the way to pull the ligament:
1. Sitting stretch ligament: the front chest is close to the knee, and the knee should not be bent. Feel pain in leg ligaments and back, stop stretching and take a deep breath twice, and slowly return to the initial action. Repeat the action 12 times.
2. Stretch the ligament horizontally: slowly pull up the stretched left leg without bending the knee, tighten the muscles of the buttocks and thighs until the thighs are at right angles to the body, then stop stretching, take a deep breath twice, and slowly return to the initial action.
3. Standing posture: open your feet shoulder width, open your toes in the direction of your legs, don't bend your feet, bend your body down, and touch your toes with your hands. I feel a stretch inside and behind my legs.
4, footstool leg press: two feet open, one leg and knees are all squatting, the other leg and knees are straight, and the body vibrates and puts pressure on the straight leg side. Alternate left and right legs during practice.
5, sitting posture: there are two kinds of Rafah. Cross-legged forward, knees bent, feet opposite; Hold your feet with both hands; Upper body forward.
Extended data
Ligament strain depends on your age. /kloc-there are differences in human ligaments before and after 0/6 years old. /kloc-After 0/6 years old, the skeleton development is basically stereotyped, so the ligament is also stereotyped. Therefore, young people are advised to use vibrato. In the stretched posture, the ligament is stretched to the limit by vibration. The effect of this pull is obvious. However, for people with relatively mature bones. This method can only bring short-term ligament stretching. Very dangerous and fragile.
So/kloc-people over 0/6 years old recommend the static pressure method. Hold an extreme posture for 30 seconds, rest for a few seconds, and then hold this posture. It is generally recommended that the limit posture of stretching should not exceed 30 seconds. Otherwise, it may cause muscle damage in the opposite direction. This static pressure method will keep the ligament stable and flexible for a relatively long time. It takes at least 10- 15 minutes of flexibility exercise to completely pull out the ligament, at least once a day.