"Focus on stretching", the project has: 1. pull the abdominal tendons; 2. pull the back tendons; 3. pull the hamstrings; 4. pull the hamstrings; 5. pull the neck tendons. It is described as follows:
1. Pull abdominal tendons: the method is to kneel down on the bed or cushion, so that the back of the feet on the bed or cushion, and then the two heels to the left and right sides of the pull apart, and then make the buttocks fall, sitting on the bed or cushion, and then let the body slowly backward. Make your head touch the bed or cushion first, then slowly lie down on your back, face to the sky, with your back pressed against the bed or cushion, and hold for 60 seconds before getting up. This movement often leads to soreness in the hamstrings, and it is advisable to tolerate it. Do a long time the soreness will be reduced, so that people do not have to endure.
2. pull back tendons: there are two ways to pull. The first is, in bed or on the mat first straighten the legs, and then touch the forehead to the knee, at least 10 times. When practicing the two legs should be as straight as possible, try not to make the knees upward bowed. The second is to sit on the bed or cushion, so that the two feet together, palm facing up, the two small toes together, and then touch the forehead to the big toe, at least 30 times. At first it is more difficult to touch, practicing for a long time will touch.
3. hamstring pulling: hamstring pulling is also called "splitting the legs", which is the more difficult of all the hamstring pulling action, the practice is not many people. Once practiced, it can be considered a major achievement in life. Its action is to let the two legs to the left and right sides of the split. At first, the hips from the bed or mat surface is very high, but as long as not discouraged, persistent, one day the hips can be close to the bed or mat surface, so that the two legs become a straight line. To succeed in this movement, you must have extraordinary confidence, perseverance and persistence. In my personal experience, I was already 55 years old when I started practicing the leg splits. At that time, I practiced by myself at home without learning from a teacher. I thought to myself that as long as I pulled every day, I would surely succeed one day. I reasoned that as long as I pulled every day and endured the pain and soreness, my thighs would definitely change and they would become softer and more flexible. I thought that the hamstring was the biggest and toughest tendon in the human body, and even if I pulled it hard, it would not break, so I did not need to be afraid. So I practiced splits on the soft mat every day, two minutes each time, to the table exercise class, two minutes to get up and walk around, walk for a minute or two, then continue to pull, every day five times in a row. After a period of time, I found that the height of my hips from the ground has been gradually reduced, so my confidence has been strengthened, firmly believe that I can succeed. After struggling like this for 13 months, I finally got my hips completely tight to the cushion and got a great sense of accomplishment. I remember the day I succeeded in practicing the leg splits was May 15, 2000, and that day was a memorable day in my life. Since I succeeded in practicing the leg splits, I practiced the leg splits every day as much as possible. Unless I was particularly busy, I always practiced the whole set of stretching exercises, including the leg splits, every day. I do my own splits by keeping my hips on the mat for one minute at a time and doing two splits. The above is my personal experience of successful leg splits, you may wish to refer to. Where there is a will, there is a way, there is nothing difficult under the sun, only fear of people with a heart, in order to physical and mental health, it is worth everyone's efforts to complete.
4. Pulling the hamstring: Pulling the hamstring is a chore for older people, but it's much easier than practicing the splits. The method of pulling the hamstring is, first of all, the back of the palm of the right hand against the backbone, palm outward, fingers facing up. Then the fingers of the left hand from the left shoulder down, and the right hand fingers hook each other. At least use the index, middle and ring fingers of both hands to hook each other. If you can't hook them at first, you can use a rope to make a loop to help. Hold the rope ring in your left hand and hang it down behind your back so that the fingers of your right hand can hook it, and then pull it upward with your left hand with all your strength, bear the pain in your hamstring and pull it for a few minutes before letting go and resting. Pull a few times a day, each time to pull a few minutes, when the tendon gradually become soft and long, they do not need the help of the rope ring, you can directly use the fingers of both hands to hook each other, at least half a minute or a minute.
The effect is to make the shoulder tendon relaxation, treatment of frozen shoulder is absolutely effective. Right hand in the lower, left hand in the upper mutual hook can be pulled, probably left hand in the lower, right hand in the upper mutual hook will not be a problem. Therefore, if you don't practice the method of pulling the left hand down and the right hand up, you can also do it. I remember when I was discharged from the "Marine Corps" as a reserve officer, I was 24 years old, and at that time, my shoulders often felt as stiff and tight as concrete, very uncomfortable; the reason was that I participated in swimming training in the army, and often jogged for about one kilometer under the sun in the hot summer, sweating profusely, and then suddenly swam into the cold seawater, and the dampness entered into the shoulders, resulting in severe rheumatism of the two shoulders. I never imagined that my shoulder problem, which had been delayed for 30 years, would be cured in a month or two by stretching my hamstring. In the past seven years, my shoulders are no longer stiff and tense. Now I'm 62 years old, and my shoulders are more relaxed than when I was in my 20s.
5. Pulling neck tendons: Many people feel stiff and uncomfortable in the neck, which is caused by poor circulation of blood and qi in the neck as they get older. The way of treatment is to do daily gymnastics to pull the neck tendons. The method is: stand, feet and shoulder width, and then make the body slowly to the right side of the bend, must be bent to the right earholes toward the ground, and then make the body slowly to the left side of the bend, also bent to the left earholes toward the ground, so a left and a right, has been continuously do, at least 3 minutes, probably can do 120. If you have chronic rhinitis, this gymnastic action, at least 10 minutes a day. When chronic rhinitis well, can be reduced to 3 minutes a day to practice. The movement of pulling the neck tendon was taught to me by an old retired sergeant. I learned it before I was 30 years old, and I have been doing it for more than 30 years. My habit is to look at my watch and do it for 3 minutes before I take a nap and find it beneficial.
"Stretching" is a no-cost health method. Not only does stretching every day cost nothing, but it also reduces the cost of medicine and saves a lot of time spent going to the doctor. In this view, stretching not only do not need to spend money, compared to those who do not know how to stretch, refused to stretch, can be said to make money, and is to make a lot of money.