These parts of the body are opened, and the meridians are used to replenish the liver and kidneys, and the pain of the whole body is relieved!
"It is better to practice tendons for three points than to train for one inch of flesh thickness", musculoskeletal health has a very great impact on our daily activities.
Although we usually hear the term "stretching", do you know what exactly is "tendon"?
To give a simple example, many people in life often like to nibble on delicious and fragrant beef hoof tendons, beef stick bones, at the joints of the bones, eat whitish, hard, very chewy meat parts, that is, tendons. It is rich in collagen and low in fat, making it a good product for beauty and beauty.
The tendons of the human body are attached to the bones, and their main functions are to connect the joints, wrap the body, and move the joints.
The understanding of tendons by doctors of all dynasties was developed on the basis of the "Yellow Emperor's Neijing". As recorded in "Su Wen and Impotence": "The main tendon is bound to the bones and the joints are also benefited."
Combined with modern medical anatomical knowledge, the meaning of tendon can be understood as the soft tissue of the human limbs and trunk part, mainly referring to tendons, fascia, joint capsule, ligament, tendon sheath, synovial sac, intervertebral disc, articular cartilage disc and other soft tissues.
As the saying goes, "If the tendon is an inch long, the life will be extended by ten years". It means that the muscles and bones are better, which can enhance the body's immunity, so as to achieve the effect of prolonging life.
Although the statement is exaggerated, the importance of tendons to health is self-evident.
In particular, stretching is quite effective in relieving neck pain, low back pain, heel pain, etc.
The World Health Organization (WHO) has pointed out that falls are one of the important factors affecting the quality of life and life expectancy of the elderly!
In the past, hip fractures in the elderly were called "the last fracture in life", which is extremely dangerous!
The sudden death of Yuan Longping, the "father of hybrid rice", is related to this "last fall".
And physical exercises, such as proper fascial stretching, can increase the body's flexibility and reduce the risk of falls.
Because a healthy fascia is a clear bidirectional cross-grid arrangement, flexible and elastic.
However, if there is a lack of exercise, the fascia will be disordered, the body will be less flexible, and for the elderly, the risk of falls will be significantly increased.
Modern people, many people have chronic low back pain, when we press the surface of the skin with our hands, we find that there is a palpable "bulge", which is a tendon knot, which is also a kind of tendon injury.
If the knot appears in a certain part of the fascia, tendons, or ligaments, the corresponding part will cause a feeling of soreness, stiffness, hardness, and pain.
In severe cases, not only will the movement of the limbs be restricted, but even the blood vessels and nerves may be compressed, causing numbness and pain!
The reason why tendon knots occur is mostly related to us maintaining a single posture for a long time.
Generally speaking, 2 hours is the physiological limit of muscles, and if you don't move for 2 hours, it may cause fatigue fracture damage of muscle fibers and form tendon knots that can be touched by hand!
In this regard, in addition to getting up and moving the body and relaxing the muscles, we can also "untie" the tendons and relieve the pain by stretching or kneading.
For the elderly, due to the aging of the fascia, if you walk for a long time, it is easy to induce plantar fasciitis, and it is more difficult to heal, which is what traditional Chinese medicine calls "long-term walking to hurt tendons".
Once the problem occurs, the patient usually has this manifestation: heel pain, especially in the first step of getting out of bed in the morning, the pain is obvious, and it is relieved after walking for a period of time, but it is not possible to stand or walk for a long time, otherwise the pain will appear and worsen.
Pulling the leg tendon meridian is conducive to improving the liver, spleen and stomach meridians on the inner side of the legs. If these three tendons and veins are connected, the body will be smooth, the kidney function will be strong, and the body will be smooth.
Although "tendons" itself contains many parts of the human body, when it comes to "tendons", it mainly refers to the fascia of the human body.
Pulling the shoulders contains three movements, which can be done frequently for middle-aged and elderly people who are often sedentary and lack exercise:
Action one
Sit upright, raise your head and chest, look at eye level, your shoulders naturally droop, don't shrug your shoulders, and raise your hands naturally up, palms forward.
Lift your palms up to the limit when you inhale, slowly lower your palms and arms forward when you exhale, and then close your palms around your waist and clench your fists, doing 3~5 reps per set.
Action two
Stand naturally with your feet shoulder-width apart, hands facing back, fingers crossed, palms down, breathing calmly, hands down to the maximum maximum pressure, hold for 1 minute at a time.
Action three
Use your own door frame, raise your hands up, hold on to both sides of the door frame, and stretch your arms as much as possible; With one foot in front, stand in a lunge and the other in the back, with the leg as straight as possible; The body is just parallel to the door frame, the head is erect, and the eyes are looking straight ahead; After stretching in this position for 3~8 minutes, the left and right legs switch directions.
For people with lower limb discomfort, you can choose the following three actions:
Walk on straight legs
Many people are accustomed to walking with the knee joint slightly flexed, which seems very relaxed, but the stretch of the fascia is limited, and the walking support leg is upright, which can stretch the lumbar muscles, rectus femoris, triceps calf and fascia.
On this basis, walking in large strides allows the pelvis to rotate in a horizontal plane and stretch the fascia of the lower back.
While walking, if the arm swings large enough, the pelvis and upper body will have a twisting movement that can comfortably stretch the corresponding fascia.
Pull the soles of the feet
Hold your heel in one hand and your toes in the other, pull your toes up until your fascia feels pulled, hold for 10 seconds after each pull, then relax, repeat 10 times. This action relieves fascial tightness and increases fascial elasticity.
Achilles tendon traction exercises
Feet in a lunge posture, hands on the wall, the whole ball of the back foot needs to be completely on the ground, the soles of the feet have a feeling of full extension, this action stay for 10 seconds and then relax, repeat 10 times, do 2~3 times a day.
Note: Stretching is best done in the afternoon to prevent damage to the body caused by rash stretching when the body is not moving.
In addition, nothing can be extreme, you don't have to pursue the stretching angle too much, just do what you can, otherwise it may cause ligament strain.