Method of pulling ligament without injury in dance training

Method of pulling ligament without injury in dance training

In dance training, the most basic and important thing is to pull the ligament. Ligament stretching is a soft opening that every dancer must experience. But this process is painful and arduous, and the physiological process of ligament stretching is mandatory to have an effect. Unless you are a child with soft ligaments, you must hold back the pain if you want to stretch. So how to pull the ligament so as not to get hurt?

Let's take a look at the method of pulling the ligament:

The thing to do before pulling the ligament is to warm up. The ligament will be looser when it is opened, so it will be more elastic when it is pulled, and it is not easy to strain. After warming up, you can start pulling the ligament. Let me talk about the steps of pulling the ligament, which is also a common method for everyone.

1, sit down with your ankle, put your left foot on your right knee, hold your left ankle with your hands, and do two eight beats. Then, keep your posture, hold your knees with one hand and press two eight beats back and forth. Then keep your posture and put your left leg down, then press your right leg and try to stick your stomach on your leg. Four eight beats. Change feet, too.

2. Legs. Keep your legs straight and press down. The requirements are the same as above.

3. Vertical fork. The deeper, the better. It is best to stick to the ground. The hind feet are required to stick to the ground and the upper body is upright.

4. Cross. Feet on the ground, feet hooked, other requirements as above.

5. Press your hips. (The posture is ugly. Have you seen a frog? Although it is not, it is not far away. But the effect is very good. ) Try to separate your knees from the ground, be careful not to lie on the ground, support them with your hands, and press your waist and hips backwards. The highest state is sticking to the ground.

6, instep. Kneel on the ground, put your instep on the ground, lie on your back, and put the ground behind the highest level. Be careful not to tilt your knees.

The above is a more scientific and widely used method to stretch ligaments. The key to pulling ligaments is perseverance, and you must hold back the pain. Another point is persistence, and we must persist in doing it step by step until the ligament is pulled open. The more painful it is, the more likely it is to cause ligament strain, and the waist will learn to exhale and relax, so it will be less laborious to pull the ligament slowly.

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