On the way to yoga, we should pay attention to the postural position “if the knee is over extended, slightly bend the knee.” Many beginners in class to hear this sentence should be very confused, right? “The teacher said the leg was straight, but he told me to bend it? What kind of operation is this? ” In fact, it’s the problem of knee hyperextension
.
Those beginners with soft body do yoga because some muscles don’t start correctly, and the knee will hyperextend
.
“How do I know if I’m overstretched?” Hyperextension is the over extension of a joint that exceeds its normal range of motion
.
The knee is an ellipsoidal joint, which can move in three different ways: flexion, extension and limited rotation
.
Knee hyperextension is hyperextension
.
Sit down, legs straight forward on the ground, knees as straight as possible
.
If the heel is off the ground, your knee is over extended
.
“Bend your knees a little?” Relaxing the knee does reduce knee hyperextension, but it’s not enough
.
Your yoga teacher will say “Straighten your knees
.
Now, activate the muscles at the back of the thigh and bend the knee slightly
.
As long as the muscles above the knee are activated, the leg is still straight
.
” Knee hyperextension partners should learn to contract the muscles in the back of the thigh and calf (the muscles used to bend the knee), so that the knee can return to the normal straight state, and then start the muscles in the front of the thigh to keep the knee straight
.
At the same time, activate the muscles that bend and straighten your knees
.
There is a balance between the two
.
In this way, the front and back sides of your knee are equally supported by muscles
.
No matter how flexible you are, you can benefit from the stability of the knee
.
For example, the key yoga postures are the straight leg postures, mountain postures, standing forward bending postures, sitting forward bending postures, sitting angle postures, triangle postures, tree postures, single leg lifting postures, and half moon postures Try to feel the slight bending of the knee in these postures
.
Why is it so important? The muscles around the knee don’t start well when strength + stability knee hyperextension
.
If muscles are not activated, there is no stability of bones
.
Therefore, in the straight leg pose, when the muscles are not activated to support the joint, there is a risk of injury to the knee, hip and spine
.
Knee hyperextension can also lead to over stretching, muscle weakness at the back of the thigh, lower back injuries and joint injuries
.
No matter how flexible you are, bring this sense of knee orthosis into all postures, and you will gain more strength and stability
.
-Today’s topic: “knee flexion” have you done it right? Talk about your experience ~ welcome to leave a message
.
Before 12:00 on April 8, we will select one lucky fan with the most sites from the selected messages and send out a pair of Yoga Pants (6 colors available)
.
In the past, the prize of the winner will be automatically postponed to the next Jiayou
.
Teacher wechat
.
Recently, Haowen Yoga people are watching.
.