What are the best ways to stretch the tendons for the legs?
Some of the best ways to stretch the tendons of the legs include increasing the heel - rising to the balls of your feet - and drops of the heel - reduce them below a step that can work in both directions. You can also target your feet, such as your feet working by using them to gather a towel or pull back to your feet to stretch a single area. It is as simple to stretch the Achilles tendon as leaning forward to one leg while keeping the heels on the floor. You can complete the rolling of a wand or small balls back and forth under your feet to work on any nodes.
Two easy sections for the tendons of the legs are an increase in the heel and the drop of the heel that works in opposition. Lifting the heel, also called the diver section, lifting on the balls of the legs and holding the position before slow starting. A drop heel, sometimes called a staircase section, includes the state with the balls of the staircase leg, reducing the heels over the edgeět. For both exercises, keep the chair or at hand on the balance.
If you want to work on the tip, you can try towels scrupts. While sitting on a chair, spread a towel in front of you. Use only your fingers to grab the towel and pull it together. Continue the towel until you pull the entire towel on the chair; Repeat three to five times. You can also stretch your fingers with tensioning fingers by dragging the edge of the towel or stretching your fingers individually by gently pulling and turning them after a second.
If you have been on your feet for a long time, you may need a good stretch for the plantar fascia at the bottom of the foot. It sits with the left foot in front and place the right ankle on the left thigh. Hold the ball of the leg and pull your fingers back towards the tibia you do not feel the stretch over the bottom of the foot. Hold for ten seconds. Perform five reps, then switch the legs and repeat.
Achilles tendon runs afterthe back of the leg in the foot. Proper stretching can prevent painful injuries. If you want to make a section, tilt forward and export against a wall or chair. Place the left leg of about 10 inches (25 cm) behind the right leg, keep your legs parallel and legs in accordance with the hips. Bend the right knee, keep the right heel on the floor and push it on the left heel. You should feel stretching the heel and calf.
If you want to stretch the tendons of the legs over the front of the foot, you can try the tip. You want to do this exercise, kneel with the tops of the legs flat on the floor. Use your hands to push your knees from the ground and swing back to your feet. This stretches the outer side of the ankle and the upper part of the foot.
gentle massage can also tendon tendons to remain limited. Groed Wooden Foot Rollers are designed to stretch and massage tendons and leg muscles. You can create your own with a can, a golf ball or a simple stick such as a broom handle. You want to do this massage, poloThe cylinder under the leg and slide it back and forth and trigger a gentle pressure. In tense areas you can feel some discomfort, but regular massage can help develop nodes and keep your feet free.