1 If the ligament hurts, you have to open it first. Before going to bed every afternoon or night, leg press should try to stick his lower abdomen on his thigh, keep his waist straight and keep the maximum angle for about 3 minutes. Do this in 6 groups, do it every day, and you can split vertically in half a month.
If the tendon is sore, it will be more troublesome, because the landlord has never pressed his leg before, and his muscles have never been stretched so long. If the landlord wants to practice slowly, refer to the method of 1, but the time will be longer, maybe 2~3 times longer. If the landlord wants to practice fast, he should find a helper, do passive exercises, lie on the ground or on the bed, fix one leg, and the helper will help you press the other leg on your head. Remember not to push too hard and push too hard. The landlord should relax all over and keep it when he feels sore.