The correct way to compress the ligament

Dancers and athletes often face the training method of ligament compression. For ordinary people, regular ligament compression is also beneficial. It can improve body flexibility and is good for physical health. When compressing ligaments, you must understand some correct methods, especially not forcing it, to avoid ligament damage. Let’s learn the correct way to compress the ligament.

The correct way to compress the ligament

1. Before preparing to stretch your legs with a high object, stand up, put your feet together, lift your left leg and place your heel on the rib, hook your toes, flex your ankle, put your hands on your left knee, keep your feet at right angles, straighten them, and straighten your waist. At the same time, you can also bend your upper body forward and move forward and downward to do the vibration stretching movement, use your elbows, forehead and even chin to touch your toes in turn. Do it according to your own situation and don't force it.

2. Back leg stretch: With your back facing the support, your legs straight, toes pointing outward, and use one hand to support the table behind you; with your left leg straight, lift your right leg backwards and place it on the table behind you, with the instep of your back straight and your knees unable to bend. , straighten your waist, and then vibrate and press backwards. Feel the stretch in your lower back and front thigh muscles. Alternating between the left and right legs helps to exercise the hips, waist and neck.

3. Side leg stretch: Stand sideways facing the rib bar or other supporting object, support yourself with your right leg, with toes slightly outward, lift up your left leg, place your heel on the rib bar, hook your toes, flex your ankle, raise your right arm, stretch it behind your head, place your left palm in front of your right chest, and vibrate your leg behind your shoulder until your toes can touch the back of your head. Similarly, keep your feet and waist straight to effectively exercise your hips and waist.

Precautions

The above are three common methods of leg stretching. Just follow the correct methods mentioned above, and after straight leg stretching every day, do 3 sets of straight kicking, 10 in each set, after backward leg stretching, practice backward kicking, and after side leg stretching, practice side kicking. During the kicking process, you can lightly hold some support with your hands and keep your waist straight, then you will achieve the purpose of stretching. If we see the effect, I believe we will become addicted to leg stretching.