The left arm is located in the front of the body, and the left forearm is pressed on the yoga mat to raise the chest.

Today, Xiaobian will introduce to you a great little assistant to restore the correct posture of the knee – Yoga.

In recent years, more and more people begin to like running, and running has become one of the most popular sports.

For example, in walking, running and mountain climbing, the knee plays a vital role in bearing gravity, so it is also more vulnerable to injury than other body joints.

Description of vertical (mountain) action of balance station 1 Keep your hips, knees, and ankles in line.

Press the forearm on the yoga mat, and roll the foam shaft back and forth, rolling from the upper end of the thigh to the lower end.

Tip at the beginning, put your feet on the yoga mat, but straighten your legs out of the ground behind you.

Asymmetry of feet, ankles or buttocks also affects the knee.

Clamp the Yoga brick inside your knees.

running rucksack

With the rolling massage of the foam axis on the front and outside of your thighs, you may feel oneortwo points of special pain on your body.

In life, as long as you step out of your legs, you will use your knees.

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Tighten the hamstrings to support the knees.

Do not roll beyond the knees and hips.

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Push the heel to the right hip, keeping the hip bone close to the ground.

Make sure the back of the knee is soft.

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Push your feet evenly to the ground, just like standing in a balance position.

Bend your right leg and hold the upper end of your right foot with your right hand.

Practicing this action in front of the mirror helps to determine the position of feet and legs and ensure correct posture.

The function of knee joint is very simple, which plays a pivotal role.

Don’t avoid that place, stay here, put your weight on the foam shaft, and let the tight place relax.

The above content comes from “runner Yoga: targeted exercises to eliminate pain, prevent injury and improve sports performance”, which is authorized by the people’s post and Telecommunications Publishing House.

Balancing the hips and stretching the muscles of the legs and feet will help our whole body balance and symmetry, thus helping the knees return to a state of balance.

4.

Description of half breaststroke action 1 Lie prone on the yoga mat with your legs straight.

Push your waist and back against the wall to keep your head upright.

It may be helpful to put a yoga brick between your knees.

However, many runners will encounter some injuries in their running career, and the most common injury is the knee.

Align your feet so that they are open the same width and parallel to your hips.

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Keep your knees directly above your ankles.

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Press your hips against the ground.

The following poses are beneficial to exercise healthy knees.

Foam axis rolling massage quadriceps femoris and iliotibial tract action description 1 Lie prone and place the foam axis on the underside of the quadriceps femoris.

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For runners, knee injury is generally caused by overtraining, which is generally related to asymmetric posture, muscle weakness or muscle tension.

Make sure that the quadriceps femoris feels stretched and that there is no pain or extreme traction in the knee joint.

Then roll the foam axis on the quadriceps femoris on one side, roll along the upper thigh on one side, and deeply massage the iliotibial tract.

Repeat several times.

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If not treated, it will lead to more serious problems.

Repeat the action on the other side.

A good body posture should be that the hips, knees and ankles are in a straight line.

Correct posture is very important.

But when the bone structure is asymmetric, problems will occur.

Squat against the wall (Magic chair against the wall) action description 1 Stand in front of a wall, bend your legs, and stick your upper body against the wall; Then move your feet forward until your thighs are at 90 degrees to your calves.

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3.

Contract the quadriceps femoris, especially the medial side of the quadriceps femoris.