I m 20 years old, and I want to stretch my hamstrings, but I don t know if I can stretch them, and i

The body is naturally upright, feet apart, slightly shoulder-width apart, both toes are 90 degrees outward at the same time, the toes point to the left and right sides of the body, in a 180-degree shape, one leg is supported, the knees are bent and squatting, the other leg is rubbed to the ground and kicked out of the body on the same side, the toes are up, the heels are on the ground, and the feet are hooked. Repeat the gentle pressure and leg consumption, then switch to the other leg for the exercise. And so on and so forth.

At the beginning, you can also support trees, tables, doors, etc. You can also add a kick side hind leg. Key points:

Step by step: the heels do not leave the ground; The heels are in a straight line; Don't tilt your hips, keep your buttocks as straight forward as possible, on the heel line; When trembling and pressing, the upper body is straight, and when prostrate it is like a dragon turning over; In the initial exercise, pay attention to the stability of the chair and other objects you are holding to prevent falls.

Yes, but this is a long-term process. It is mainly formed slowly and naturally in exercise, and deadlifting is not possible.

Yes, take more calcium tablets.

Yes, you have to practice, there is a retired old man in his 50s near our house who suddenly wants to learn Peking Opera, and it took two years to stretch his legs. Many old women in the park kicked their legs so high when they were exercising! At the age of 20, it is estimated that you can practice hard for half a year!

A muscle strain is an injury caused by a muscle that contracts sharply or overstretches during exercise. This tends to happen during long kicks, pull-ups, and sit-up exercises. After muscle strain, the strain site is in severe pain, and the cord-like lump formed by muscle tension can be felt with the hand, and the pain is obvious, local swelling or subcutaneous bleeding, and the movement is obviously restricted.

Immediately after a muscle strain, cold treatment should be applied - rinse the area with cold water or wrap it in a towel to cool the area, and then wrap the injured area with appropriate force with a bandage to prevent swelling. While relaxing the muscles of the injured area and elevating the injured limb, some painkillers and hemostatic drugs can be taken at the same time. Remove the bandaging after 24 to 48 hours.

According to the condition of the injury, it can be applied to promote blood circulation and reduce swelling, and the injured area can be massaged with appropriate hot compresses or lighter techniques.

If the muscle strain is severe, such as the abdominium or tendon is broken, you should go to the hospital for surgery and suturing as soon as possible.

If you are deficient in calcium, go to the hospital for a blood test and then ask the doctor to prescribe some calcium tablets.

Do you have cramps or what? My thighs also have cramps, especially when it's cold, if I put my legs outside at night, I must wake up with cramps in the middle of the night, and then I wear long pants and socks to sleep, so it's a little better, and the most important thing is to keep warm. I also went to the hospital to see it, and the doctor also said so, have I taken calcium tablets for a while, but my legs still cramp ...... when I get cold

Analysis:

Hello through your description your condition should be considered to be caused by a quadriceps contusion or lateral ligament strain

It is recommended that you rest for at least 24-48 hours and apply a cold compress until the swelling disappears, and once the swelling has subsided, heat therapy should be started for 20 minutes three times a day. At the same time, oral blood-invigorating analgesic drugs such as Yunnan Baiyao 7 discrete are given. Mild strains require 2-10 days of rest, moderate strains take 10 to 6 weeks, and severe strains require 6-10 weeks.

If you are prone to cramps, it is first because of a cold, and then because of a calcium deficiency.

Rub with your hands and gently shake your legs.

Replenish salt before exercise to prevent cramps.

Adults can also stretch their tendons when they train their legs. At what age you start practicing, you can pull it away, as long as you can endure hardships and persevere.

More than 2,500 years ago, the "Yellow Emperor's Neijing" clearly recorded: the bones are upright and the tendons are soft, the qi and blood flow freely, the tendons are one inch long, and the life span is extended for ten years. Martial arts, qigong, and yoga exercises in daily life are all stretching exercises.

Stretching is also a way to warm up for fitness exercises in advance, which can effectively prevent muscle strain. The correct stretching method can make the body's blood flow smoothly, achieve the purpose of self-healing and diagnosing the body.

From the perspective of traditional Chinese medicine, the tendons and qi and blood circulation complement each other, and if the tendons are often stretched, the five internal organs and six internal organs will also follow the activity, which will further prolong life.

No problem, you can start practicing at any age, and there was an old man on TV who practiced Jiugong after retirement, which was very good.

If I can pull away, I'm also practicing.