Newborn babies can easily pick up their feet and nibble on them, but many elderly people even bend down

Bending down is laborious shoulder and neck waist pain, leg pain, can not squat, bending

Many elderly people say that "tendons are one inch longer, and the life extension is ten years", and stretching has gradually become a mainstream way

"One inch longer, ten years longer"

Is it true that the tendon is one inch longer and the life extension is ten years?

Chinese has a long

"The bones are soft, and the qi and blood flow freely"

"Bundle Bone"

Secondly, "tendons are rigid", which belongs to one of the "five bodies", that is, tendons are an important part of the human body and have the function of protecting human internal organs

Tendons are an important part of the human body

Third, the tendons and liver function are closely related

The function of the tendons and liver is closely related

Tendons, fascial tissue

The role of stretching is to judge a person's health or not, and the softness of his body is also a very important aspect

However, although the stretching does not play a role in prolonging life for ten years, there are still many benefits to the

Tai Chi, Square Dance,

From the perspective of modern rehabilitation, stretching is a flexible training action, or a stretching exercise

Flexible training movements, or stretching exercises

Can be used as a warm-up exercise before exercise

Chinese medicine believes that the tendon is the peripheral part of the meridian, the tendon and the qi and blood circulation complement each other, the tendon is healthy, the qi and blood will be smooth, and the internal organs will be healthy, so stretching the tendon is a health management method
.

Healthy tendons, qi and blood will be smooth, and the internal organs will also be healthy,

Correct stretching can play a role in unclogging the meridians and strengthening the circulation of qi and blood, thereby improving the symptoms of various diseases, such as hypertension, diabetes, gynecological diseases, heart disease, prostate diseases, and pain
caused by bone misalignment and tendon contraction.

Dredge the meridians and strengthen the circulation of qi and blood

Within our bodies, healthy fascias are arranged in a two-way cross-grid, elastic and flexible
.
If it is a sedentary and lack of exercise, the fascia will be arranged out of order, resulting in a decrease in the flexibility of the body, which is also one
of the reasons why the elderly are prone to falling.

Healthy fascia is arranged in a two-way cross-grid, it is elastic and flexible
.

Therefore, regular stretching exercises can enhance the flexibility of the body and prevent falls
.

Enhances flexibility in the body and prevents falls
.

Many desk workers are prone to neck and shoulder pain, low back pain symptoms, under the guidance of doctors, in the after work to carry out stretching exercises, can make the body's ligaments and muscles to relax, so as to relieve the pain symptoms
well.

Let the ligaments and muscles of the body relax,

Among the many stretching movements, the example
is leg pressing.
Leg press is a good warm-up or relaxation exercise that relieves body stiffness before exercise and improves the coordination of the nervous system and muscle tissue
.

Relieves body stiffness before exercise and improves coordination between the nervous system and muscle tissue.

When pressing the legs, the muscles on the dorsal side of the thighs and buttocks are stretched, thereby promoting blood circulation in the lower extremities and increasing the flexibility
of the joints.
Children's leg compression can promote the growth of musculoskeletal muscles, young people's leg pressing can make the legs slender, and the elderly's leg pressing can move the muscles and bones, prevent the aging of joint tendons, and delay aging
.

Increases joint flexibility

When pressing the legs, it can also pull the ligaments and increase the flexibility
of the body.
Good flexibility promotes good health and perfect body shape, and reduces sports injuries
.

Increases the flexibility of the body
.

After understanding some of the benefits of stretching, let's talk about what are the precautions for stretching
.
If the tension is improper, it may have a counterproductive effect, not only can not exercise the body, but also may hurt the body
.

Improper stretching of tendons, be careful of hurting the body

If the stretch is excessive, it will bring many adverse effects to the human body, so some excessive stretching and adverse reactions
that may occur in stretching exercise cannot be ignored.

The time to stretch the tendon should not be too long
.
Normal stretching can be continuous or intermittent, with intermittent stretching, for example, stretching tense muscle soft tissues tightly for 15 seconds, relaxing for 10 seconds, and then repeating
.
Continuous stretching can be maintained for 3 to 5 minutes before relaxation exercises
.

The time to stretch the tendon should not be too long
.

If the stretching time is extended to 20 minutes or even more than half an hour, or the force of the stretching is relatively strong, it is easy to cause the soft tissue around the joint to relax
.

20 minutes or even more than half an hour,

This is mainly because the main components of the body's joint capsule, tendons, ligaments and other tissues belong to fibrous connective tissue, although they have a certain elasticity, but have adaptability
to external forces.
After too much force or too much time, these soft tissues will produce stress relaxation, and muscles may also experience a decrease in muscle strength due to prolonged stretching
.

Adaptable to external forces

Loose soft tissues around the joint and decreased muscle strength will weaken the protective effect of the joint, and the joint will be more susceptible to damage
.
If the circumference of the spine is excessively stretched, it may lead to the appearance of
cervical spondylosis or lumbar spondylosis.

Weakening the protective effect of the joint makes the joint more susceptible to damage
.

In addition, keep your breathing smooth
during the stretching process.
If you can't breathe smoothly, stop the action in time to rest and avoid holding your breath and increasing the burden
on your heart and lungs.

Keep your breathing flowing
.

People tend to hold their breath easily when the whole body is pulled, which should also be paid attention to
in the exercise of stretching tendons.
The peripheral soft tissues and ligaments are tightened during traction, so that the peripheral resistance of the blood vessels becomes larger, the diastolic blood pressure increases, and the heart load will increase
relatively.
Especially for the elderly who suffer from hypertension, coronary heart disease, cerebral thrombosis and other diseases, holding breath is even more unfavorable
.

People tend to hold their breath easily when the whole body is pulled

Before stretching the ribs, you can do some aerobic exercises to warm up, such as jogging, jumping, gymnastics, etc
.
On the one hand, it promotes the adaptation of internal organs to exercise, and on the other hand, it raises body temperature
.
The lower the temperature, the greater the viscosity of soft tissues such as ligament tendons in the human body, and the increase in body temperature can reduce the viscosity of soft tissues, making it easier for soft tissues to be pulled apart when stretching tendons, and it is not easy to be injured
.

Jogging, jumping, gymnastics

The movement should be soothing when stretching the tendons, gradually increasing the range of joint movement, and not moving too quickly or with too much
force.
Moving too fast and too fiercely can easily cause strains of tendon ligaments, and once the injury is formed, scar tissue will appear in the future, which is more detrimental to the maintenance of soft tissue elasticity, that is to say, it may play a counterproductive role
.

You can't move suddenly too fast, or use too much
force.

No matter which part of the body is pulled, it is normal to have a slight tingling sensation during the stretching process, and the more tense the soft tissue, the more obvious
the discomfort during the stretch.
But the sharp pain cannot be felt, which is a manifestation of the tearing of small fibers in soft tissues
.

Soreness and a slight tingling sensation are normal

It is unscientific to endure pain unconditionally when asking for stretching, and severe pain often indicates damage to soft tissues and muscle fibers, regardless of pain, which may cause swelling after local stretching, making people feel
constant pain.

Severe pain often suggests damage to soft tissues and muscle fibers.

The right thing to do is to maintain a tolerable movement for a period of time before proceeding to a more range of motion
.

Maintain a tolerable movement for a period of time before proceeding to a more range of motion

Doctor recommended

Although the stretching is not as long as an inch of the tendon and the effect of extending the life of ten years, the correct stretching exercise has many
benefits for the body.
Stretching exercise is suitable for a wide range of ages, has a certain effect on improving the function of the motor system and the internal organs system, and is a good way to
exercise fitness.

The benefits of proper stretching exercises for the body are many
.

When stretching, we should pay attention to the degree and time of stretching, avoid sports injuries, and make good use of them, which can become an essential skill
for strengthening the body.