So, to make ankle tendons are more resistant to, for example, exposure of the feet, regularly do the following simple exercises:- get on your knees so that the feet pointing upwards, is now gradually get back to the stop position and repeat for 30 seconds with a springy movement as if Bouncing. Then sit on your heels and sit there for another 30 seconds. If you hurting to sit down all the way, find a position where you will be close to pain, but will only feel the tension. Do at this level, the above steps;- stand on the outer edges of the foot barefoot (or in socks) and walk around the room for a minute, making slow and short steps.
We now turn to the popliteal tendonm:- lie on your back and raise your right leg up. Place your left hand over the region of the calf muscle and pull your leg for themselves, keeping it straight. Wait, how can you do this without severe pain, for 10 seconds, then slowly lower your leg. Do this exercise 6 times for each leg;- the exercise of yoga. From a standing position lean forward (slightly bend knees) down and press with the toes of the feet fingers and drag from the coccyx forward for 10 seconds.
Well stretched and elastic popliteal tendon prevents back pain and lower back, as undeveloped hamstring tendons contribute to the adoption of the basin of the incorrect position, resulting in the back and loins are subjected to excessive loads. So perform these exercises daily and you will definitely see the result.
The main reason for the stretching of tendons is their low mobility and weak elasticity. Like the rubber with a large modulus of elasticity can stretch without strain more than tires with a lower module, the muscles and tendons of our body, being less trained and stretched, and more prone to injury.
Advice 2: How to quickly stretch your legs
An important part of any training program are exercises for stretching the legs. Due to this the body becomes more flexible, maintain good posture and reduces the risk of damage to the ligaments and muscles. Proper stretching strengthens the joints and makes them flexible. So how do faster to stretch the leg muscles?
You will need
- - Mat;
- - the chair.
Before you start stretching, you must warm up. Otherwise, you will be hard to perform exercises with the correct amplitude. Warm-up, do leg swings, jump, squat or pedal a stationary bike. All this will help to improve blood circulation, thus improve the supply of oxygen to muscle tissue.
To perform the first exercise, accept the original position. To do this, lay on the floor Mat and lie on your back, put legs and lift them up, hold right. Start slowly to plant his feet until, until the feeling of discomfort. Stay in this position for half a minute, relax. After the legs are more or less accustomed, increase the amplitude of the dilution of the legs.
Set a chair and put it on the back straight outstretched leg. Lean forwards as far as possible, not vegimite back. Lock the pose, then repeat with the other leg. This exercise helps to stretch the lumbar muscles and hamstrings. If you are unable to lift legs high, use a stool or keep your foot on the back of the chair and on the seat. Gradually increase the height.
Lie on your back and bend your legs at the knees. One leg straight, and slowly start to raise, pull it as close as possible to him. If you find it difficult to keep the foot on weight, unable to hold her thigh or the calf. The knee should not be bent, repeat the exercise with the other leg.
Sit on Mat, knees spread to the sides and keep feet together. Straighten your back and pull your belly, slowly lean forward until until you feel a pulling pain in the inner thigh. Straighten up and try to push my knees as far as possible so that they touch the floor. Repeat this exercise 10-15 times.
Stand up, keep your body upright, make the leg step forward (as far as possible), lock the position. The second leg should remain straight (do not bend the knee). Continuing to keep this position, slowly squat to knee straightened leg could approach or touch the floor. Repeat the exercise with the other leg, it's a great stretch for the muscles of the pelvis and calf muscles.