How to stretch your legs? The correct way to stretch your legs

Nowadays, many elderly people attach great importance to strengthening physical exercise. Especially now that thrombosis and rheumatic diseases are bothering the elderly, they pay more attention to leg exercises to prevent difficulties in walking. In the park, we often see some elderly people warming up their legs before exercising, which is stretching their legs. If they don't pay attention to the method of stretching, it can be quite dangerous. Now let me tell you three correct ways to stretch your legs.

1. Leg press

Facing an object of a certain height, such as a platform, table or chair, stand with your legs together, lift your left leg and place your heel on the rib bar, curl your toes, flex your ankle, and place both hands on your left knee. Straighten your legs, straighten your waist, and at the same time, be sure to retract your hips. This is something many people don't notice. Bend your upper body forward, and move forward and downward to do the vibration leg movement, gradually increasing the strength, and then switch legs. Depending on your flexibility, you can use your elbows, forehead, or even your chin to touch your toes.

2. Side leg press

The body is facing sideways against a rib bar or other supporting object, supporting with the right leg, toes slightly turned outward, left leg raised, heel placed on the rib bar, toes curled, ankle flexed, right arm raised, left palm placed on the right chest. Straighten your legs, stand up straight, open your hips, and vibrate your upper body to the left. The hips and lower back will be worked in this exercise.

When doing this movement, it is easy to have your legs not straight and your body bent forward. Therefore, during the exercise, you should pay attention to the following: the toes of the supporting leg should be abducted, the hip of the leg being stretched should be pushed forward as far as possible, the left arm should be tucked inward at the shoulder, and the right arm should be raised up and stretched behind the head. At the same time, vibrate and press the legs behind the shoulders. Gradually increase the amplitude until your toes can touch the back of your head.

3. Back leg stretch

Stand with your back to the rib bar, legs together, and your hands on your hips or holding onto an object at a certain height. Support yourself with your right leg, lift your left leg, place the instep on the ribs, and keep your foot straight. Bend your upper body backward and do vibration and compression movements. Alternate between left and right legs. The hips, waist and neck can be exercised.

This movement requires you to straighten your knees, place your supporting foot completely on the ground, grip the ground with your toes, straighten your chest, extend your hips, and extend your waist back. The legs tend to bend easily when doing this exercise, so you can ask a partner to help lift up the knee of the leg being stretched, and use one hand to press down on the waist and hips to help straighten the waist.

Since the elderly's body functions are relatively fragile, choosing the correct warm-up exercises is very helpful for protecting their bodies. Today I will introduce the correct method of leg stretching. I hope it will be helpful to you.