How to correct X-O leg is the most effective?
Step 1: flip open and close.
Lie on your side, keep your upper body in a straight line, bend your knees 90 degrees, lift your legs with your hips, and always face each other with your feet. It can train the gluteus medius muscle to make the buttocks stronger. Note: When the knee is raised, it will have a good effect to keep the body from shaking! (One side can do 10-20 times at a time, and do 3 groups)
Step 2: Hip bridge
Keep your feet shoulder-width apart, and use your thighs and hips to help you lift slowly, keeping your chest, ribs and basin in line. Remember not to pinch your hips. (one group 15 times, do 3 groups)
Step 3: Lie on your side and lift your legs.
Lie on your head, put your hands at your sides and breathe in. At this time, your other leg is raised and straightened. Slowly lift your legs slightly above your head, exhale, and keep your ankles still. Note: If the leg is lifted too high, it will reduce the movement effect of the thigh. Everyone should find out the appropriate height to which the thigh muscles can be stimulated. (one group 15 times, do 3 groups)
Step 4: Lie on your side and lift one leg.
Lie on your side, support your head with your hands, one leg is straight, and the other leg crosses the straight leg in front of your body, tuck in your abdomen, and slowly lift your calf. (one group 15 times, do 3 groups)
Wrap your hips
Kneel on your stomach, tighten your core, rotate your legs around the strength of your hips, make your knees draw a big circle as much as possible, and then return to the ground. This is a complete movement (one group 15 times, do 3 groups)
Step 6: Stretch iliopsoas muscle.
One leg is in the front and the other is in the back. Remember not to overstretch your front legs, press your hips down, feel the stretching of the front thigh, and keep your knees of your rear legs as far back as possible. (30-60 years old)
Step 7: Stretch the front thigh.
Continue the foundation of the last movement, lift your hind legs, hook your ankles with your hands and pull as far as possible to your hips. (30-60 years old)
Points to note:
1. Do it more than 3 times a week, and do 3 groups for each action. Take your time, don't do it too fast!
Don't cross your legs in peacetime! It is easy to cause knee inward buckle and even pelvic problems!
Besides exercise, we should also pay attention to eating less greasy food and more fruits and vegetables.
Causes of the formation of X-O legs
From a medical point of view, the main reason for the formation of x/o leg is the bone deformation caused by lack of nutrients such as calcium and phosphorus or trauma and the rotation and dislocation of knee joint caused by long-term incorrect force. As long as the bone shape can be restored and the rotational dislocation of the knee joint can be reversed, the x/o leg can be corrected. According to the latest research report of International Medical Association 20 10, X/O legs caused by rotational dislocation of knee joint account for more than 72.39% of the total. Such patients can completely return to normal as long as they insist on using correct physical correction methods, adjusting medial and lateral collateral ligaments and correcting dislocation of knee joint.
How to judge xo legs?
If the ankles and knees can be close together and the legs are straight, they can be close to each other and belong to normal legs; If the knees can be close together, but the feet can't be close together, it belongs to X-shaped legs; If your feet can be close together, but your knees can't be close together and your knees are straight, it is an O-shaped leg; If toes and heels can be close together, thighs can be close together and calves can't be close together. It belongs to the X-O leg.
X-O leg correction skills
1. Relax plantar fascia: just relax the soles of your feet.
2. Stretching on the back of the calf: lunge to support the wall, the back foot is attached to the ground, and the knee can be stretched to the back of the hind leg and calf.
3. Stretch the front thigh.
4. Stretch the iliopsoas muscle. This position stretches the left iliopsoas muscle. It is very important for everyone to do a good job of pushing up the pubic bone when practicing, and it is easy to find the feeling of stretching the thigh root. Each stretching action lasts for 30 seconds, and the sole of the foot relaxes to find the pain point. Press each point for dozens of seconds, and then change positions. Stretching and relaxation should not exceed 70% of your tolerance.
5. Improve the strength of gluteus maximus. This action is to lie with your legs apart, your feet and heels together, and your feet are rotated outward and combined at about 90 degrees. Then tighten the lower abdomen and keep this posture so that the thighs are lifted off the ground.
6. Improve the strength of the gluteus medius muscle, improve the strength of the gluteus medius muscle to stabilize the balance of the left and right sides of the body, and also avoid excessive thickening of the soleus muscle at the back of the calf. Look at the picture. Practice: urinate on your knees or climb on the bed. Two local strength exercises: unlimited number of groups, unlimited number of times, so that the action will stop if it is unstable. Total training times: 30-45 times per movement.