When you move your body lightly, the blood style improves and leads to the removal of fatigue substances. In the 5th special feature on getting rid of fatigue, we introduce Dr. Kawamura’s method that allows you to do loose muscle training at home. I will explain with a video how to stretch the back of the knee to improve the blood flow by removing the distortion of the posture.
Table of contents
- Profile of Akira Kawamura
- If you don’t stretch the back of your knees, your body will get sick!
- It’s easy, so make it a daily habit! How to do a 5 second stretch
- Let’s watch “Knee back stretch” in the video!
- Muscle training to keep the correct posture! “Wall pita draw-in” is also recommended
Profile of Akira Kawamura
Director of Kawamura Clinic. Even though he suffers from back pain and atopic dermatitis, yoga improves it. From that experience, in 2013, he started the yoga class “AK Yoga”. He has developed an original method and provides guidance while practicing medicine. In addition, we are currently conducting an online lesson ” AK Yoga Online Class “.
If you don’t stretch the back of your knees, your body will get sick!
Mr. Kawamura says, “A hunchback is the source of all kinds of illnesses.” “When your back is hunched, your breathing becomes shallow, your blood flow worsens, your internal organs function and your immune system weakens, which is like a domino effect.”
It is known that the cause of hunchback is the weakening of the abdominal muscles and back muscles. If it gets stiff with it, even if you try to straighten your back, it will return to its original position.”
That’s why I devised the “5-second stretch”. As a result of thinking about how to stretch the back of the knee firmly in a short time, it became a unique pose that pushes the wall. Let’s do it right away.
It’s easy, so make it a daily habit! How to do a 5 second stretch
“5 seconds stretch” is a simple stretch that can be done anytime, anywhere as long as there is a wall. You can fully stretch the back of your knees by applying force to your whole body while pushing against the wall.
*If you feel any pain or discomfort while exercising, stop and consult a doctor.
1. stand with your feet together in front of a wall
Step away from the wall and stand with your feet together. Keep your back straight, forming a straight line from the top of your head to your heels. Make sure to take deep breaths.
2. Spread your legs forward and back and place both hands on the wall
Spread your feet forward and backward, keeping your toes pointing straight ahead. Bend your front knee and place your hands on the wall at shoulder height, then inhale and squeeze your stomach and buttocks.
Keep your hands shoulder-width apart and your arms perpendicular to the wall. Also, if you close your fingers, it will be difficult to apply force, so spread them lightly and firmly grasp the wall.
3. Shake your body and stretch while pushing the wall 5 times
Slowly exhale and gently rock your body back and forth, building momentum and pushing against the wall five times. Gaze straight ahead. Let’s be conscious that the back knee of the back leg is stretched out.
4. Extend your knees while pushing hard against the wall for 5 seconds
After 5 presses, straighten your arms and exhale while pressing hard against the wall for 5 seconds. After doing 1 to 4 twice, switch the front and back legs and do the same twice.
Points to note
When the line of sight is lowered, the waist and knees tend to bend, reducing the effect. Sit up and face straight ahead. If the heel is off the floor, it will be difficult to stretch the back of the knee, so step firmly.
If you try to push the wall with just your arm, you will be in this posture. Keep the knee of your back leg straight, straight from heel to shoulder, and direct all of your strength toward the wall.
“5 seconds stretch” is easy even for people who are not good at exercise! Please do 2 sets on each side 3 times a day.
Let’s watch “Knee back stretch” in the video!
The video explains how to stretch the back of the knee in an easy-to-understand manner. In addition to stretching the back of the knee, we will also introduce the “wall pita draw-in”, a muscle training method that maintains correct posture.
Muscle training to keep the correct posture! “Wall pita draw-in” is also recommended
“Wall pita draw-in” trains the adductor muscles of the thigh and has a positive effect on stretching the back of the knee. Do this three times a day.
1: Stand with your back against the wall and exhale
Place your heels, buttocks, back, and back of your head on the wall. Place your palms against the wall, spread your chest, and start by squeezing your stomach. Breathe out. At this time, bring your knees and heels together and open your toes at right angles.
2: Breathe in and hold your stomach for 5 seconds
Turn your palms and pull them behind your hips to open your chest wide. Place the backs of your hands against the wall and press your shoulders against the wall while letting your belly in. After taking a full breath in, return to position 1 and exhale slowly.
Practice in a reasonable range, get rid of the fatigue of your body and mind, and keep it healthy!
Next time, I will tell you about the “7-second squat” that leads to the prevention of lifestyle-related diseases.