Is there any action to straighten your legs?
Orthopedics includes the correction of "X" and "0" legs and the correction of hunchback.
1.Correction of "X" and "O" legs: Bodybuilding, slender and symmetrical legs are important signs of human beauty. "X" and "O" legs are taboo, because they have seriously affected the physical beauty.
If you want to make your legs grow normally, you need to master the measurement method of your legs. Take a standing posture, with your feet as tight as possible and your legs straight and close together. Then use an ordinary compass to measure the distance between the two inner ankles and between the two inner knees. If the distance is within 1.5 cm, it is normal; If the distance between the two inner knees reaches 2.5 cm, it is a moderate "O" leg; Above 3.5 cm are heavy "O" legs; If the distance between the two medial malleolus reaches 2. 5cm, it is a moderate X-shaped leg; If it exceeds 3. 5cm, it is a serious X-leg.
For the correction of these two kinds of deformed legs, the younger the effect, the better, and the worse the effect over 30 years old. Here are several correction methods.
① Correction method of wearing corrective shoes: wear special corrective shoes. The soles of these corrective shoes are thicker on the outside of each sole for O-shaped legs and thicker on the inside of each sole for X-shaped legs. According to the degree of individual leg deformity, the thickness of the inner and outer sides of the sole should also be different. However, when wearing corrective shoes at first, the thickness can be slightly smaller, and then gradually increase the thickness according to the requirements of correction. When standing and walking with corrective shoes, you must make the soles of your feet contact the soles of your feet, and your trunk and legs must be as upright as possible. In addition, it is necessary to avoid carrying various heavy objects for a long time.
This method is simple and effective. You should always wear corrective shoes for about a year. If you can't buy corrective shoes in the market, you can also make them yourself.
2 Try to change the bad foot shape when walking: Generally speaking, people with "X" legs tend to walk in the shape of an outer figure, while people with "O" legs tend to walk in the shape of an inner figure. Therefore, we should pay attention to changing the bad foot shape when walking with empty corrective shoes.
③ Corrective gymnastics
The specific methods of "O"-shaped leg correction gymnastics are:
Hold an object with your knees, squat down and stand up to prevent the protruding object from falling. Repeat 9 times (1 group), making 7-9 groups.
Stand with your legs apart, feet parallel and slightly wider than your shoulders. After crouching for half, buckle your knees, press your calves inward from both sides for 6 ~ 9 seconds, and then stand up and relax. Do it nine times.
Kick the calf flat to the outside, like kicking a blanket with the outside of the foot, one side 1 time, and kick the calf flat as much as possible, and kick it continuously for 8 1 time. If you can kick a shuttlecock or a small sandbag, the effect is better.
Specific exercises of "X" leg correction gymnastics
Sit in a chair with your arms propped back, a soft object at your ankles, and your feet follow the ground. Hold the soft object with the heel and stretch it forward as far as possible, keep the soft object from falling, pause for 4 ~ 5 seconds, and then resume to relax. Do it 9 times in a row (1 group), and do 3 groups in total. The clamped object should be thicker first and then thinner gradually.
Sit on the bed with your knees bent, your feet facing each other, and your hands on the inside of your knees. However, press the door down as hard as possible, and the action should be gentle and powerful. After stopping for 4 ~ 5 seconds, resume relaxation. Repeat 9 times (1 group), a total of 3 groups.
Kick the two calves to the inside alternately, such as kicking shuttlecock, and kick the calves as flat as possible for 8/kloc-0 times in a row. If you can kick a shuttlecock or a small sandbag, the effect will be better.
Matters needing attention in doing orthopedic aerobics
First, we should pay attention to gradual exercise, insist on once every morning and evening, gradually increase the intensity and depth of exercise, lengthen the exercise time, and maintain the correct posture of sitting, standing and walking during exercise. As long as you keep exercising, it will be effective in 3 months.
Second, when doing corrective exercise, we should pay attention to cherish the body and avoid violent, compulsory and sudden movements, so as not to cause undue harm.
Third, in addition to the above-mentioned corrective gymnastics, we should also pay attention to strengthening the strength exercises of leg and trunk muscles to increase the corrective effect.
2. Correction of humpback: Some junior and senior high school students have abnormal spine, which is more common in humpback or small humpback. In class, I lie prone on the table and walk with my head down, especially the tall male students always bend over, and the female students are too shy and have breasts during their development, and gradually form a hunchback. Humpback is very harmful to physical development. First of all, it affects normal physiological functions, compresses chest viscera, affects breathing and blood circulation, and then affects the development of the whole body. Secondly, hunchback also makes posture ugly.
To prevent and treat hunchback, we should first cultivate the correct posture of sitting, standing and walking, hold our chest high, naturally stretch our shoulders backwards and droop, and keep our bodies straight. In addition, physical exercise should be strengthened and the content of exercise should be diversified. For students who have abnormal spinal curvature, they should do corrective exercises and develop good habits.
Here is a simple and easy way to treat small hunchback: force yourself to lie on your back when sleeping, sleep on a hard bed and lie on your back with a short pillow. At first, I feel a little uncomfortable, I can't sleep well or wake up very tired, and my back aches. This is the performance that begins to work. If the pain is unbearable, you can put the pillow higher, or lie on your side for a while, but insist on lying on your back. This requires perseverance, and you will feel comfortable after ten days. Then you can take off the pillow,
Simply lie on your back and sleep on a flat bed. If you sleep for a few months, you will see the results. Long-term adherence to supine sleep can consolidate the correction results.
A person's sleep time accounts for about 1/3 of the whole day. Placing the spine flat and fixing the bones and muscles of the spine in the correct posture for such a long time will inevitably correct the abnormality of the spine.
In addition, for the treatment of scoliosis, it is best to do corrective gymnastics, the specific methods are as follows.
(1) Spread your feet wide, straighten your legs, with one arm naturally drooping and the other arm sideways, and do body lateral flexion. Attention should be gradually increased, and the upper body should not lean forward or backward.
2 feet wide open, legs straight, one hand akimbo, one arm raised, and the body bent to the akimbo side. Attention should be gradually increased, and the upper body should not lean forward or backward.
You can also put one hand on your hips and one hand on your head to bend your body to your hips, with both hands exerting force at the same time.