Corrective exercises to correct X-shaped legs one
1, external eight-legged patients, walking, each step should let themselves feel the process of light rubbing on the inside of the two knees; choose anytime and anywhere there is a straight line of ground, two feet are straight on the line of marching exercises. Again, it mainly depends on persistence in life.
2. X-shaped leg correction exercises, 1 to 2 times a day.
The first section of the knee pressure exercise: sitting upright, the two palms of the feet against each other, two hands holding the knee gently downward pressure. Note that the palms of the feet do not separate, the knee pressure to can no longer press, stop consuming a certain amount of time.
1, pressure method: sitting on a flat place, feet together, two hands on the inside of the knees down slowly press, then the maximum separation of the knees, hold 5-10 seconds, restore. Repeat 15-20 times.
2, pull method: sitting on a flat place, both legs as far as possible together and put flat, in the left and right ankle tied to a 50 cm long rubber band. Then both feet pulled outward with great force to lead 70-100 cm and then relaxed to restore. Repeat 20-30 times.
3, clip method: sitting on a wide bench, hands behind, both feet touch the ground, knee flexion (90 degrees), ankle clamps a quality of soft goods. Then feet off the ground, knees, legs as far up as possible, hold for 5-10 seconds, relax and restore, pay attention to things can not fall (the choice of items from large to small, until you can hold a piece of paper shall prevail). Repeat 20-30 times.
4, outward turning method: stand with feet, the body slightly forward, half squat, both knees turned outward with force, while the hands pressed outward on the inside of both knees for 5-10 seconds, stand up and restore relaxation. Repeat 20-30 times.
5, kick the shuttlecock method: kick the shuttlecock with the inside of the foot, left and right foot exchange kicks, left and right legs kick 20-30 each, a total of 4 sets of exercises.
The second section of the bundled leg exercise: sitting position, the two legs together and lift, with a cloth belt bundled ankle, the two feet force to the left and right struggle.
There are some non-surgical treatments that require long-term persistence, you can try: walking “cat walk”. Sit on your knees for 20 to 30 minutes and alternate legs, 1 to 2 times a day. At the same time, massage the inner leg muscles to increase muscle tone to correct the deformity.
Corrective exercises to correct X-shaped legs II
Type 1 tightening thigh exercise
1.Sit at 1/3 of the chair, straighten your waist and stretch your body upward.
2, hands on both sides of the chair, the left foot raised forward, toes facing up. 3. restore the side of the repeat 8 to 12 times, a total of 3 times.
Type 2 inner leg exercise
1.Sit at 1/3 of the chair, hands elbows on the inner thighs.
2, hands elbow force outward support, thigh force inward.
3.Form a resistance to stay for 5~10 seconds.
4.Repeat 8~12 times, 3 times in total.