"Rather train tendons for three points and not train meat to be one inch thick", muscular and bone health has a very big impact on our daily activities.
Although you usually hear the phrase "stretching", do you know: what exactly is "tendon"?
To give a simple example, many people in life often like to nibble on delicious and fragrant beef hoof tendons and beef stick bones, and at the junction of the bone joints, they eat the white, tough, and chewy meat part, that is, tendon.
It is rich in collagen and low in fat, making it a good product for beauty and beauty.
The tendons of the human body are attached to the bone, and the main function is to connect the joints, the complex, and the main joint movement.
The understanding of tendons by successive generations of physicians was developed on the basis of the Yellow Emperor's Internal Canon. For example, it is recorded in the "Theory of Suwen and Jiao": "The sect master binds the bones and benefits the joints."
Combined with modern medical anatomical knowledge, the meaning of tendons can be understood as the soft tissues of human limbs and trunk parts, mainly referring to tendons, fascia, joint capsules, ligaments, tendon sheaths, synovial sacs, intervertebral discs, joint cartilage discs and other soft tissues.
There is a saying that "tendons grow an inch, life extends for ten years". It means that the muscles and bones are good, which can enhance the body's immunity, so as to achieve the effect of prolonging life.
Although the statement is exaggerated, the importance of tendons to health is self-evident.
Especially in the relief of neck pain, low back pain, heel pain, etc., the stretching effect is quite good.
So, how do we usually stretch the best stretch?
Shoulder pulling contains three movements that can be done frequently for middle-aged and elderly people who are often sedentary and lack exercise:
Action one
Sit upright, head up and chest up, eyes level, shoulders naturally drooping, do not shrug, hands naturally raised up, palms forward.
When inhaling, the palm is raised to the limit, and when exhaling, the palm and arms are slowly lowered forward, and then the palm is closed at the waist and clenched into a fist, and each set is done 3~5 times.
Action two
Stand naturally, feet shoulder-width apart, hands back, fingers crossed, palms down, breathing calmly, hands downward and stretching as much as possible, holding for 1 minute at a time.
Action three
Use your own door frame, raise your hands up, hold the door frame on both sides, and stretch your arms as much as possible; One foot in front, standing lunge, the other foot behind, legs as straight as possible; The body is exactly parallel to the door frame, the head is upright, and the eyes are straight forward; After stretching in this position for 3~8 minutes, the left and right legs switch directions.
For people with lower limb discomfort, the following three actions can be chosen:
Movement 1: Walk on straight legs
Many people are accustomed to a walking posture with the knee joint slightly flexed, so that although it seems very relaxed, the extension of the fascia is limited, and the walking support leg is upright, which can stretch the lumbar muscles, rectus femoris, calf triceps and fascia.
On this basis, a large span walk allows the pelvis to rotate in a horizontal plane while stretching the fascia of the lower back.
While walking, if the arm swings large enough, there will be a twisting movement in the pelvis and upper body, and the corresponding fascia can be comfortably stretched.
Movement 2: Pull the soles of the feet
Fix the heel with one hand, hold the toe with the other hand, and forcefully pull the toe up until the fascia feels pulled, stay for 10 seconds after each pull, relax again, and repeat 10 times. This action relieves fascial tightness and increases fascial elasticity.
Movement 3: Achilles tendon pulling exercise
Feet in a lunge posture, hands on the wall, the entire ball of the back foot needs to be completely on the ground, the bottom of the foot has a feeling of full extension, this action stays for 10 seconds and then relaxes, repeat 10 times, do 2~3 times a day.
Note: Stretching is best done in the afternoon to prevent damage to the body by stretching when the body is not active.
In addition, nothing can go to extremes, do not have to pursue stretching angles too much, do what you can, otherwise it may cause ligament strain.
Source: Wellness China
Editor: Jiang Tianshu
Click below to learn more
These outstanding teachers in Putuo have been commended, do you know any?
Educating people and protecting young people with law! Putuo has a special group of teachers →
Putuo here added a shared bicycle "four-color parking space"
Putuo, a "good place on the doorstep", invites you to sit down
Putuo half-masu river reading will take you to feel the beauty of painting and writing poetry!