What is the trick to squatting Achilles tendon stretch exercises?

1. Sit on the mattress or blanket, hold the palms of the second-hand hands crossed, push up and stretch until you feel the tightness point stop, keep still, cooperate with breathing during the action, and stay for more than 10 seconds.

2. Grab the elbow of the other hand with one hand, slowly pull it inward towards the head, breathe during the movement, stay for 15-20 seconds, change sides, and repeat the same action.

3. Put your hands behind your back and grab each other, then slowly raise your arms up to a comfortable position, and then hold this bell posture, with breathing during the movement, stay for 10-15 seconds.

4. Open your feet shoulder-width apart, bend your knees slightly, stretch out with one hand straight across your head, and naturally place your other hand in front of your abdomen, bending and stretching your waist outward. Breathe in tandem with the movement, hold for 10 seconds, switch sides, and repeat the same movement.

5. Stretch the palm outward, open the arm outward, and then slowly pull back until you feel the tightness of the chest, shoulder, and arm muscles, and cooperate with breathing during the action, and stay for more than 10 seconds.

6. Sit on the floor with your left foot flat, cross it into a bend shape with the other foot, put your right hand near your hips, and slowly push your bent right knee inward with your left hand until you feel the muscles tight, cooperate with your breathing during the action, stay for 15-20 seconds, change sides, and repeat the same action.

7. Lie on your back and grasp the back of your knees, then slowly pull your legs towards your chest, keep your legs straight, while keeping your other leg bent, breathe during the action, stay for 10 seconds, change sides, and repeat the same action.

8. Maintain a sitting position, put the soles of your feet together, let your legs relax towards the floor, hold your hands at your ankles, put your elbows on your thighs, apply pressure to slowly push your thighs down until your thigh muscles feel tight, and breathe during the action, and stay for 10 seconds.

9. Stand on one foot, grab the ankle of the other foot, and then slowly pull back to the buttocks, pay attention to the pelvis not tilted, while keeping the torso upright, cooperate with breathing during the movement, stay for 15-20 seconds, change sides, and repeat the same action.

10. Sit on the floor, bend one foot, knee against chest, other foot straight, lean forward, stretch both hands and toes, and breathe during the movement, stay for 10-15 seconds.

11. Lie down, grab under your knees with both hands, then pull your thighs towards your chest, keep your back flat on the ground, and breathe during the movement, and stay for 10-15 seconds.

The step of the squat Achilles tendon stretch exercise is to maintain a standing position with your feet open and shoulder-width apart. Then bend your knees into a squat position with your hands in front of you to maintain your balance. The muscles pulled are as follows:

1) Major muscle group: soleus muscle. The muscles of the flattened calf below the gastrocnemius muscle, which originate from the back of the upper end of the tibia and fibula, are called flounder muscles because they resemble flounders. Together with the gastrocnemius muscle, it is called the triceps calf.

2) Secondary muscle groups: posterior tibialis muscle (the posterior tibialis muscle is located between the flexor digitorum longus and flexor pollicis longus, starting behind the tibia, fibula and interosseous membrane of the lower leg, the long tendon passes through the medial malleolus, reaches the medial aspect of the plant, and ends at the scaphoid tuberosity and medial, middle and lateral cuneicorns. ), flexor pollicis longus, flexor digitorum longus, peroneus longus, peronealis brevis muscle.

The trick is to maintain balance by leaning on a stable object depending on the individual's needs. Be sure to have the toes of your feet facing forward.

Standing heel tendon stretches are useful for the following sports: basketball, netball, boxing, cycling, hiking, hiking, mountaineering, orienteering, ice hockey, hockey, ice skating, skating, skating, inline skating, martial arts, tennis, badminton, squash, running, American football, football, football, skiing, water skiing, surfing, swimming, race walking. Muscle problems that can help with repair include calf muscle strain, Achilles tendon (Achilles tendon) strain, Achilles tendon (Achilles tendonitis), medial tibial pain syndrome (tibial pain, calf pain), and tibialis hinderior tendonitis.

The Achilles tendon tendon tendon ramp exercise in the standing position involves standing up straight, taking a big step back with one foot and bending the knee, and then stepping the heel to the ground. The muscle groups pulled are as follows: (1) Major muscle groups:

Flounder muscle. (2) Secondary muscle groups: tibialis posterioris muscle, flexor longus muscle, flexor digitorum longus, peroneus longus muscle, peroneal brevis muscle.

The trick is to make sure the toes of the back foot are facing forward. If the toes are facing to the side, the calf muscles will be unevenly stressed, which can lead to muscle imbalance over time.

Standard standing posture, from the front, the whole body is straight, full of energy, the eyes are square, the shoulders are level, the arms are naturally drooping, the heels are together, the toes are open 60°, and the center of gravity of the body falls in the middle of the legs; From the side, the eyes are level, the chin is slightly tucked, the chest is straight, the back is straight, the fingers of the hand are attached to the seam of the trousers, and the whole body is solemn and straight. Good posture is not only for aesthetics, but also very important for health. Standing posture is a kind of human instinct, is a person standing posture, it is a static body shape that people usually use, and at the same time it is the basis and starting point of other dynamic body shapes, and it is the easiest to express the posture characteristics of people.

In communication, the standing posture is at the heart of every person's overall demeanor. If the standing posture is not standard enough, the other postures are not beautiful at all.

1. Raise your head, head flat, eyes looking forward, lips slightly closed, chin slightly closed, smile and move calmly and naturally.

2. Relax your shoulders and sink slightly, your body will feel upward, and your breath will be natural.

3. The torso is straight, the abdomen is tucked, the chest is straight, and the waist is erect.

4. Relax your arms, hang down to your sides naturally, and bend your fingers naturally.

5. Stand upright with your legs together, your heels together, and your toes 60 degrees apart.

6. Stand upright, place your hands on your sides, put your legs together naturally, keep your heels together, and separate your soles in a "V" shape.

7.Stand upright, with your right hand on your left hand, attached to your abdomen, your legs together, your heels close together, and the soles of your feet apart in a "V" shape.

8.Stand upright, with your right hand on your left hand, on your abdomen, legs apart, feet parallel to each other, slightly narrower than shoulder width.

9.The center of gravity of the body should be in the middle of the legs to prevent the center of gravity from the left and right, so as to raise the chest, tucked the abdomen, and stand the waist.

10.Wear a ceremonial dress or cheongsam with your feet side by side, but slightly apart from the front and back, and stand with one foot as the center.

Achilles tendon is the largest tendon in the human body, formed by the soleus muscle of the calf and the tendon of the gastrocnemius muscle, attached to the calcaneus.

Achilles tendons are thick tendon tissue located on the back of the ankle, commonly known as hamstrings. The typical symptom is pain and tenderness on the posterior side of the ankle where the Achilles tendon runs during walking or running. Achilles tendons often become inflammatory due to excessive pulling due to inappropriate jumping or heel valgus.

Since there are many bursas near the Achilles tendon, when the tendon becomes inflamed, it is often accompanied by inflammation of the bursa.