Source: Health and Wellness
"Tendons", in traditional Chinese medicine, refers to the meridians that are widely distributed in all parts of the body; In modern medicine, it refers to soft tissues such as tendons, fascia, joint capsule, ligaments, tendon sheaths, etc. To put it simply, it is the organization of the main movement. Only when the fascia is flexible and strong, the body will be more flexible.
Not only that, the ancient book "The Yellow Emperor's Neijing" clearly records: the bones are soft and the muscles are soft, the qi and blood flow freely, the tendons are one inch long, and the life span is extended by ten years. Take a look at the benefits of stretching, and how to stretch correctly for middle-aged and elderly people!
I stretch often, and 4 benefits come uninvited
1. Increase flexibility and reduce exercise injuries and falls
Frequent stretching can prevent muscle rigidity, increase the flexibility and coordination of the body, thereby reducing the possibility of injury during exercise, and can also prevent the elderly from falling, if they accidentally fall down, they are not easy to be injured.
2. Improve arteriosclerosis and prevent cardiovascular and cerebrovascular diseases
Regular stretching can promote blood circulation, and it can also exercise blood vessels to make them elastic.
3. Pain relief
Traditional Chinese medicine believes that "the bones are correct and the tendons are soft, and the qi and blood flow freely", and stretching the tendons can make the qi and blood in the body smooth, dredge the meridians and tendons, and the pain will be eliminated naturally.
4. Stay fit
In traditional Chinese medicine, the human leg is covered with six meridians, corresponding to the liver, gall bladder, spleen, kidney, bladder, and stomach. The effect of stretching helps to remove the "blockage and garbage" in these meridians, so that the meridians of the human body are unblocked, and then achieve the effect of maintaining the five organs and strengthening the body.
If you often have soreness in your neck, waist, and legs, and your muscles are tense, or your limbs are inflexible and numb, it is time to stretch.
Although the stretch is good, it hurts the body if it is not pulled correctly
Although stretching is good, we should also pay attention to the method, before stretching, we must first understand the precautions:
1. Don't stretch suddenly and vigorously
Stretching violently and violently, it is easy to hurt yourself, and the action of stretching must be slow and gentle, and pay attention to the words "step by step".
2. Don't let yourself feel the pain
When stretching, you can feel that the muscles are "relaxing" and a little "sore", not to the extent of "pain", especially if you are old or have just started stretching, so as not to hurt yourself.
These types of people are not allowed to stretch at will
People with severe cervical spondylosis, people who have just undergone surgery, people with severe osteoporosis, and people who are not suitable for large amounts of exercise must not stretch.
Pull one of the four parts
Wake up the stiff body
There are many ways to stretch, such as leg lifts against the wall, yoga, push-ups, squats and other exercises, which basically have the effect of stretching. The easiest way to do this is to do stretching exercises. For modern people, especially middle-aged and elderly people, there are 4 parts that need to be stretched in particular:
1. Neck
There are more and more people who often bow their heads to play with their mobile phones, sit sedentary in front of the computer, and like to sit on the sofa, and the number of people suffering from cervical spondylosis is also increasing and younger. Proper stretching of the tendons in the neck can help relieve cervical spine problems.
【Self-test neck flexibility】
Normally, the head can be tilted about 45° to the side and rotated about 90° from the left and right sides.
If it can't be done, it means that there may be cervical spine injury in the neck, and it is best to go to the hospital for a check-up; If there is a clicking sound or slight pain during the process, there may be a blockage in the neck meridians.
(1) Compete with the item
Sit upright, put your hands on your legs, your neck straight and relaxed, exhale first, and lean forward. Then inhale, slowly stretch your body back at the same time, shoulder down, back of neck up, feel the muscles behind the neck stretch. Once in the morning and once in the evening, do what you can.
(2) The chicks take off
Inhale, raise your hand, lean your neck to the left, then lower your hand and exhale, return to the right, and do the same. It's okay to make the spine feel stretched, do what you can, don't do too much.
2. Shoulders
The flexibility of the shoulder joint has an impact on the muscles of the entire upper limb.
[Self-test shoulder flexibility]
Raise your arms sideways, if you can only lift 60 degrees or so, it's 40 points; 60 minutes if you lift it about 90 degrees; 80 minutes if you lift about 120°; If you lift 180° to fit your ear, it is 100 points.
(1) Self-test between 60 and 100 points, practice the action of combing hair
Raise your right arm, comb your hair proximal first, from the right forehead to the top of the head, and then to the back of the neck, hold for 10 seconds, and slowly put it down;
Next, do a distal comb, place your right hand on the left side of your forehead, to the top of your head, and then to the back of your neck, hold for 10 seconds, and slowly lower your hand. After doing the right hand to the left hand, 10 times in one set, 3 sets per day.
(2) If the self-test score is below 60 points, carry out wall climbing exercises
Stretch your arm sideways and slowly climb up along the wall, if you have pain, hold on for 10 seconds, then put it down, and do it a second time. 10 sets per day, 3 sets per day.
3. Knee joint
The knee joint is the hub of the lower limbs, and if the tendons in this position are not flexible, the knee joint will be unstable.
[Self-test knee flexibility]
Squat with your feet together and keep your heels off the ground to see if your buttocks can touch your heels. If you can't squat, the tendons in your knee may not be healthy enough.
Sit on the bed with your legs together and straight, your feet hooked up, your hands straight, and your body forward; Push your hands as far past your feet as you can, and hold for 10 seconds when you press down to the deepest position. 10 reps for 1 set, 3 sets per day.
If this is not possible, you can place the palms of your hands on your calves or knees, and press your upper body and hands down on your legs.
4. Ankle joint
[Self-test ankle flexibility]
Standing heel lift, if you can lift your heel and stand for more than 3 seconds without the help of external force, it is 100 points; If you need to rely on other objects to stand on tiptoe for more than 3 seconds, 80 points; 60 points if you can only lift your heels slightly if you lift other objects; If you have difficulty lifting your heels, it is scored 0 points.
Stand on one leg with your hands on the back of a table or chair and your heels up for 3 seconds. 1 set of 10 reps for each ankle, 3 sets per day.
The above is an exercise method with a self-test of more than 80 points in the ankle joint; If it is between 60 and 80 points, stand on both legs.
If it is less than 60 points, sit on a chair, put an elastic band on the forefoot of the foot, and step down on the ball of the foot for 3 seconds. Practice 1 set of 10 times for each foot, 3 sets a day.