When practicing yoga, if the muscles are not in place, the back of the thigh is easily pulled, especially near the ischial bone . There is a tendon in this position. This tendon is not pulled at once, but accumulated for a long time. It is caused by the long-term stretching of the body and not knowing it.
The most common injury location on the back of the thigh is the lower part of the sciatic
Repairing the back of the thigh takes time, patience and persistence . It may take half a year or even a year to stop the pain, but not hurting does not mean complete recovery.
When the thigh muscles are not properly activated, the tendon is pulled once and the scar tissue is formed. The scar tissue is to protect the injured tendon and make the tendon more fragile and stiff. If the scar tissue has not disappeared and then injured, it will become more and more serious.
Starting the back of the thigh is the first step in preventing and repairing the back of the thigh.
In yoga, there are many opportunities for straining the back of the thigh. The most common is the flexion fold . Often beginners begin to fold from the hips, not the waist. Maintain back extension and natural curvature of the lumbar spine. It is also recommended to bend the knees and protect the back of the thighs to prevent the knees from overstretching.
Swan Diving: Excessive bending of the lower back in the flexion causes a tendon strain on the thigh near the ischial bone
When we become soft, we still follow this method, even before . Because it becomes softer and softer, it will turn the pelvis forward, the ischial bone upwards, and the lumbar curvature will be too large, which will cause the tendons near the ischial bone to stretch continuously, like a rubber band, stretching continuously, to a certain extent Will break.
In the classroom, the teacher often asks us to start the anterior thigh muscles (riceps) and lift the knees to protect the knees. But very few teachers told us to start the back muscles of the thigh to protect the tendons on the back of the thigh.
Back side mechanics of the thigh
The simplest and most effective way to add the posterior muscles of the legs is to simply bend the body, such as the mites , and start the back of the thighs to stretch the front of the hips.
Let's take a look at the function of the back of the thigh. One of the functions is to bend the knee and walk and run, which is why the back of the thigh is nervous. The free movement of the calf when performing this function .
Another feature is to keep the body straight and perform this function in the position where the thigh is close to the ischial bone . By stretching the ischium close to the back of the thigh, keep the upper pelvis straight and straight, if this part is loose, it will lead to the pelvis leaning forward when standing. The calf is stable when performing this function, such as standing. Therefore, the back of the person standing for a long time will be tight.
The back of the thigh: the muscles on the back of the thigh, connecting the calf and the ischial bone. The function is to let the body stand straight and forward, and to start the thigh when flexing forward.
When standing, if the tendon at the back of the thigh close to the ischial bone contracts too much, it will cause the pelvis to lean backwards and the back of the thigh to contract and strain . A good posture requires a balance between the posterior and anterior muscles of the thigh.
Prevent back strain on the back of the thigh
In the anterior flexion, the posterior muscle of the thigh is activated to protect the tendon from overstretching . If it's hard to find this feeling, try standing forward , with your feet slightly apart, your knees bent slightly, and equidistantly (the feet don't really move) to close your right foot, then you will feel the contraction of the back of the thigh. The ischial bone will naturally turn and approach the knee.
Back side of the thigh and posture: The tight side of the back of the thigh will pull the sciatic down, causing the lower back to be straight and the natural physiological curvature of the lumbar spine to disappear.
In the front flexion type, the ischial bone moves in the direction of the knee, and the back side of the thigh seems to resist stretching. In fact, this is the common "centrifugal stretching" in yoga.
For example, we grab the weight of the right hand and bend the elbow up, start the biceps, then hold the weight and slowly straighten the arm. Before the arm is fully extended, the biceps do it. Stretching, the biceps are stretching while exerting force. The same is true for the posterior aspect of the thigh when doing the front flexion. Stretch the muscles while starting the muscles and protect the tendons at the back of the thighs near the ischial bone.
Protecting the back of the thigh in yoga
Let's take a look at how to properly start the thigh to prevent injuries. Such as the double angle . Open the length of one leg with both feet, the feet parallel to the front, fold down from the hips, and keep the back extended. You can bend your knees to protect your back, but after entering the body, straighten your legs .
After entering the asana, the legs are straight and the knees are not locked and overstretched. Start the upper thigh (biceps) and lift the knee. Now imagine an energy circle : from the ischial bone to the back of the knee, from the back of the knee to the front of the thigh to the ischium .
Start the back of the thigh and let the ischium close to the knee. At this time, the buttocks muscles will start, and your feet will move backwards (without real movement). This technique can also be applied to other types of flexion, such as sitting forward and flexing, the ischial bone moving toward the knee, and the spine extending forward.
How to repair injured tendon
The first method is massage . Injury will result in scar tissue. In order to keep the tendon alive, use your fingers to massage the injured position. Keep it in one direction for 5-10 minutes. It must have a certain strength to make the injured position feel pain, but not It hurts too much.
Pain is the best teacher. It is caused by our practice patterns and habits. The pain teaches us to reflect on our own practice, to throw away bad habits and patterns, and to re-recognize the body.
The second method is to strengthen the muscles while stretching gently. The simplest practice styles are mites and bridges, and exercise to the back muscles of the leg.
Locust
Exercise and stretch muscles: The injured leg is lifted up and the back of the thigh is activated; the big toe extends backwards and stretches the back of the thigh.
Do not raise the leg too high each time, repeat 10 times. It is recommended to practice every day.
Bridge type
Strengthen muscles to recover: In the bridge type, the heels are forced downwards, and the opposite direction moves backwards to the head to start the back of the thigh.
In the bridge type, the heel is stepped down, the soles of the feet move to the hips equidistantly (without real movement), the chest is to find the chin, and the head should not be too hard to press the ground, which will lead to nervous neck. Start the muscles above the buttocks and pull the tailbone to the foot to prevent the waist from squeezing.
Keep breathing a few times, hold your knees to relax, and repeat 5 times.
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