Surely many have at least once had to get into a very unpleasant situation when, having slightly stumbled on an uneven road, a person was injured in the form of a stretching of the tendon in the ankle part. This is very frustrating. So let's reduce the likelihood of such injuries by stretching the tendons ourselves.
Instructions
Step 1
So, in order to make the ankle tendons more stable, for example, to twisting the legs, regularly do the following simple exercises: - Get on your knees so that your feet are pointing up, now gradually sit back all the way and do springy movements for 30 seconds, as if bouncing. Then sit on your heels for another 30 seconds. If it hurts to sit down all the way, find a position where you will be close to the pain, but you will only feel tension. Do the above actions at this level; - stand on the outer edges of your feet barefoot (or in socks) and walk around the room for a minute, taking leisurely and short steps.
Step 2
Now let's move on to the hamstrings: - Lie on your back and lift your right leg up. Grasp the calf area with your left hand and pull your leg towards you, keeping it straight. Pull as far as you can without severe pain for 10 seconds, then slowly lower your leg. Do this exercise 6 times for each leg; - yoga exercise. From a standing position, bend (you can slightly bend your knees) down and press the toes of your toes with your fingers and stretch from the tailbone forward for 10 seconds.
Step 3
Well-stretched and elastic hamstrings will prevent back and lower back pain, as undeveloped hamstrings encourage the pelvis to misalign, putting unnecessary stress on the back and lower back. Therefore, do these exercises daily, and you will definitely see the result.
