Many people, especially the elderly, suffer from ligament injuries. These injuries can be avoided by comprehensively strengthening the ligaments and tendons. We will show you how you can strengthen your ligaments so that your legs and arms do not let you down even in old age.
Instructions
Step 1
To strengthen the ligaments, carry out general strengthening exercises and special exercises aimed at strengthening individual ligaments.
Step 2
To strengthen your arm ligaments, do general exercises using an expander and dumbbells. Pull up on the bar, do a handstand, push up from the floor. All these exercises strengthen the strength of the connection between the tendons and the periosteum and help to strengthen the muscle-tendon junction.
Step 3
Strengthen the tendons and ligaments of the lower extremities with squats. Jump rope, walk on toes, swim.
Step 4
Do the following specific exercises daily.
Stand near a wall and place your hands on it. Move as far back as possible so that your heel can still touch the floor. Place your heel firmly on the floor. The duration of one approach is from 0.5 to 1.5 minutes. There should be 2-3 such approaches for each leg during the day.
Stand with two feet on the floor and rest your shin on an object. Press firmly on the floor with your toes. The duration of the approach is the same as in the previous exercise: from 0.5 to 1.5 minutes.
Stand up on your foot, stretching the dense elastic rubber. Hold the rubber in this position for 10-30 seconds. In the future, do the exercise while standing on one leg.
Stand in a pose in wide "scissors", and hold this position for 0.5 - 1.5 minutes. Please note that your shoulders should be pulled back and your pelvis should be pushed forward. As you prepare, you can perform the exercise with a bar from a barbell from 30 to 60 kg, lying on your shoulders. In this case, the exercise time should be reduced to 30 seconds.
If you regularly perform at least two of the above exercises, you will forget about problems with ligaments.
