Nobuyuki matudo's stretch motion method

Abstract

To provide a stretch motion method capable of applying an appropriate load without causing any trouble to a human body as much as possible.SOLUTION: A motion load is experimentally applied to each muscle part, an adaptive load test of testing whether a stretch motion is effective is performed, and a type and content of the stretch motion are determined in consideration of various elements including a result of the adaptive load test.SELECTED DRAWING: Figure 7

Description

[Technical field]

[0001] The present invention relates to a stretching exercise method for loosening muscles, joints, etc. of the human body. [Background technology]

[0002] In recent years, various stretching exercises have been proposed for the purpose of maintaining and improving health, preventing lifestyle-related diseases, etc. Conventional stretching exercises include those that use an assisting tool (see Patent Document 1) and those that do not use an assisting tool. [Prior art documents] [Patent documents]

[0003] [Patent Document 1] JP 2014-217625 A Summary of the Invention [Problem to be solved by the invention]

[0004] Regardless of whether or not stretching aids are used, excessive stretching can cause problems for the human body. In other words, it is preferable for stretching exercises to apply an appropriate load to parts of the human body, but the method for doing so is still unclear.

[0005] The stretching exercise method of the present invention aims to apply an appropriate load to the human body while minimizing any trouble caused to the body. [Means for solving the problem]

[0006] The present invention has been made in consideration of the above problems, and is characterized by the following: (1) performing an adaptive stress test in which an exercise load is applied experimentally to each muscle site to test whether or not a stretching exercise is effective, and determining the type and content of the stretching exercise by taking into consideration various factors including the results of the adaptive stress test. (2) In the above (1), the adaptive load test is characterized in that it includes stretching exercises for the iliopsoas muscle, stretching exercises for the sternocleidomastoid muscle and posterior cervical muscles, and stretching exercises using the power action of the iliopsoas muscle. (3) In (1) above, one of the stretching exercises for the iliopsoas muscle is characterized by lying on your back with the knee of the side you want to stretch raised at a right angle, resting the elbow on the opposite foot with the opposite hand, stabilizing the hand by placing the base of the thigh so that the anterior superior iliac spine is at the border between the bottom of the palm and the wrist, and placing the opposite foot around 1) the groin on the side you want to stretch, between 2) the medial side of the rectus femoris muscle and 3) the top of its course near the adductor muscle, imagining as much as possible the lesser trochanter etc. near the insertion of the iliopsoas muscle, placing the heel of the foot there, aligning the toe as parallel as possible to the course of the rectus femoris muscle, facing directly ahead towards the ceiling, slightly raising your hips and supporting the axis with the opposite elbow. (4) In the above (1), one of the stretching exercises for the iliopsoas muscle is to raise both knees at a right angle, cross the opposite leg over the leg you want to stretch, and place the knee on top of it while keeping it bent. Lean towards the opposite leg, keep the upper body fixed against the ceiling or tilt it slightly, place the base of the ball of the opposite hand against the anterior superior iliac spine, and hold it in a wrap-around grip to stabilize it, and press the bottom of the palm of the hand you want to stretch onto the thumb of the wrapped hand, and after wrapping, check whether you can press steadily in the direction of the foot, and apply sustained pressure. (5) In (1) above, one of the stretching exercises for the iliopsoas muscle is to lie on one's back, raise both knees at a right angle, tilt both legs and torso to the opposite side of the leg to be stretched, place the heel near the base of the kneecap of the leg to be stretched, stretch the hip joint of the leg to be stretched until it stops, and stretch with sustained pressure. (6) In (1) above, one of the stretching exercises for the iliopsoas muscle is characterized in that the heel is placed near the lesser trochanter of the leg to be stretched (Method B), and the hip joint of the leg to be stretched is stretched until it stops, and the stretching is continued with sustained pressure. (7) In (1) above, one of the stretching exercises for the sternocleidomastoid muscle, etc., is characterized in that the bandage is wrapped in a semicircular shape around the seventh cervical vertebra, supported only by the weight of the hand on the side to be stretched, the thumb of the opposite side is placed over the upper part of the anterior edge of the sternocleidomastoid muscle, the neck is turned diagonally downward several times, and once it is confirmed that the thumb can be hooked, the posterior edge of the sternocleidomastoid muscle is grasped with all four fingers in that position, and the direction of the face and gaze is turned toward the notch of the elbow joint or the olecranon on the opposite side. (8) In (1) above, one of the stretching exercises for the sternocleidomastoid muscle, etc., is characterized in that the patient lies on his back in a lateral position with the side near the sternocleidomastoid muscle to be stretched facing up, places a pillow over the forehead so that the cervical and lumbar vertebrae are in a straight line, rotates the neck toward the floor, places the thumb of the opposite side so that it touches the upper part of the anterior edge of the sternocleidomastoid muscle, turns the head diagonally downward several times, and when it is confirmed that the thumb can be hooked, grasps the posterior edge of the sternocleidomastoid muscle with all four fingers in that position, and turns the face and gaze in that state toward the notch of the elbow joint on the opposite side, or the olecranon, or toward the ground at any angle within those two ranges. (9) In (1) above, one of the quadriceps stretching exercises is characterized in that a long object is wrapped softly around the ankle to be stretched, the hand of the same side is placed on the ankle in front of the ankle joint while lying on one's back, and the knee of the opposite leg is bent 90 degrees. (10) In the above (1), one of the Achilles tendon stretching exercises is characterized in that while seated, one leg is bent forward, a cushion is placed under the transverse arch of the foot to raise the toes and prevent tension from being exerted, and the ankle is bent in the direction to stretch the Achilles tendon. (11) In the above (1), the stretching exercise for stretching the finger flexor muscles is characterized in that, when the target area is stretched when it has mild muscle spasm, the fingers on either side of the target area are stretched and the target finger is flexed. (12) In the above (1), the stretching exercise for releasing the scapula is characterized by the following: a long object is passed through the elbow in a modified plank position, and the hand is inserted inside it. In the plank position, the elbow is placed on the side of the scapula to be stretched with the shoulder joint at 90 degrees and flexed and internally rotated 90 degrees, while the opposite elbow is released, and the opposite knee and hip joint are flexed 90 degrees, and the face is brought closer to the hand of the side to be stretched until the scapula is raised. Effect of the Invention

[0007] According to the present invention, a decision is made to discontinue a stretching exercise or to determine the type and content of the stretching exercise from the next time onwards depending on the results of the adaptive stress test, so that a stretching exercise can be performed that applies an appropriate stress while minimizing any trouble to the human body. [Brief description of the drawings]

[0008] [Figure 1] 13(a) and (b) are diagrams showing an example of abdominal muscle and thigh lift exercise. [Diagram 2] 13(a) and 13(b) are diagrams showing an example of abdominal exercise. [Diagram 3] 13(a) and (b) are diagrams showing another example of abdominal muscle and thigh lift exercise. [Figure 4] 13(a) and (b) are diagrams showing still another example of abdominal muscle and thigh lift exercise. [Diagram 5] 13(a) and (b) are diagrams showing still another example of abdominal muscle and thigh lift exercise. [Figure 6] FIG. 1 shows a method of wrapping a belt around the waist of a human body. [Figure 7] FIG. 13 shows a diagram illustrating the iliopsoas muscle stretching exercise method a. [Figure 8] FIG. 2 shows the iliopsoas muscle stretching exercise using method b. [Figure 9] FIG. 3 shows the iliopsoas muscle stretching exercise according to method c. [Figure 10] FIG. 3 shows the iliopsoas muscle stretching exercise according to method c. [Figure 11] FIG. 13 shows stretching exercises for the sternocleidomastoid muscle. [Figure 12] FIG. 13 illustrates a quadriceps stretch exercise. [Figure 13] FIG. 1 shows a stretching exercise for stretching the Achilles tendon. [Figure 14] This is a diagram (1) showing exercises to stop overeating and mild hiccups. [Figure 15]This is a diagram (2) showing exercises to stop overeating and mild hiccups. [Figure 16] FIG. 13 is a diagram showing a method of stretching the finger flexor muscles using a belt. [Figure 17] FIG. 1 illustrates a method for stretching the finger flexor muscles. [Figure 18] FIG. 13 is a diagram showing the modified Plank method for releasing the scapula. [Figure 19] FIG. 13 illustrates the scapular release technique. DETAILED DESCRIPTION OF THE PREFERRED EMBODIMENTS

[0009] Each embodiment will be described in detail below with reference to the accompanying drawings. In this embodiment, the description of already known technologies will be omitted. In addition, the following is an example of an apparatus and method for embodying the technical idea of ​​the invention, and the technical idea of ​​the present invention is not limited to the following. The technical idea of ​​the present invention can be modified in various ways within the scope of the matters described in the claims. In particular, it should be noted that the drawings are schematic and may differ from the actual product. In addition, some of the drawings show a belt being worn to make it easier to see.

[0010] The stretching exercise method of this embodiment will be explained in (rough outline 1) to (rough outline 10).

[0011] (Broad outline 1) The first part of the framework is stretching exercises that are adapted to muscle fatigue, or what is commonly known as muscle fatigue. The definition of muscle fatigue here is as follows: (1) There is no acute inflammation, and acute cases are not included. (2) Chronic muscle fatigue is the target. (3) Fatigue caused by 20 to an infinite number of centripetal and centrifugal exercises at 60% or less of 1RM that occurs in the muscular endurance exercise system and does not involve acute inflammation (no or no increase in pain during painful exercise) is included. (4) Isometric contraction exercise (without acute inflammation) is eligible. However, the definition of exercise load is limited to body weight, up to standard body weight (weak). (5) Those who have no aftereffects from serious illnesses such as a history of surgery, including orthopedics, surgery, or internal medicine, are eligible. (6) This applies to anyone other than those currently receiving orthopedic, surgical, or internal medicine treatment at a medical institution. (7) Those who are not likely to experience sudden changes in blood pressure, etc. are eligible. (8) This treatment is suitable for those who experience discomfort or muscle tension in the lower back with conventional stretching. (9) This may be a possible target area when conventional stretching is difficult to stretch the area (e.g., the stretching is not effective or causes pain). (10) Muscle fatigue related to visceral reflexes can be treated with acupuncture, massage, etc. (11) If it is your first time stretching or you have not stretched a part for a long time, you may experience muscle pain the first time, but if you recover after that, you are eligible. Try it 2 to 5 times without stretching. If the pain does not go away after trying it, stop and do not force yourself to do it. In this case, continue to stretch to the extent that it does not interfere with your daily life activities. (12) Patients are eligible if their range of motion is reduced or eliminated, or their range of motion is increased or eliminated. (13) In cases where massaging and stretching the erector spinae muscles etc. does not improve the condition or where the condition becomes tense, massaging and stretching the iliopsoas muscles using palpation treatment from the abdominal side does not improve the condition or where the condition becomes tense, the stretching method of this embodiment can be used to increase the stability of the spine and lumbar vertebrae, thereby reducing pain through abdominal pressure assistance.

[0012] Within the framework 1, an adaptive stress test is incorporated. The adaptive stress test is a test to see whether the use of a stretching method is effective when applying an exercise load to the target muscle area. The type and content of future stretching exercises will be determined taking into consideration various factors, including the results of the adaptive stress test.

[0013] The adaptive load test is described below. The adaptive load test includes stretching exercises for the iliopsoas muscle, stretching exercises for the sternocleidomastoid muscle and posterior cervical muscles, and stretching exercises using the power action of the iliopsoas muscle.

[0014] Method A: The iliopsoas muscle is relatively easy to recognize, and whether the abdominal muscles have been stretched (it is difficult to notice unless the muscle pain from 1RM80% training is amplified) is linked to abdominal muscle exercise. The determination is made by whether the tension in the iliopsoas muscle and the tension that is the cause of the lower back pain have improved by 5 to 10 minutes of continuous loading of the iliopsoas muscle exercise or thigh lifting exercise associated with the iliopsoas muscle.

[0015] Figures 1(a) and (b) show an example of abdominal muscle and thigh-raising exercise. The subject lies face down and stretches both arms and legs B, touches the ground with both hands and toes (see Figure 1(a)), and alternately bends both legs B once in the air (see Figure 1(b)). Figures 2(a) and (b) show an example of abdominal muscle exercise. The subject bends both knees, touches the ground with both feet and buttocks (see Figure 2(a)), and raises and lowers the upper body A (see Figure 2(b)). The exercise of lifting and lowering the leg B while lying on one's back shown in Figures 3(a) and (b), the exercise of moving the body A in parallel while lying face down shown in Figures 4(a) and (b), and the exercise of supporting the body with one hand C while lying face down shown in Figures 5(a) and (b) are examples of abdominal muscle and thigh-raising exercises that tense the iliopsoas muscle and have the same effect as other abdominal muscle and thigh-raising exercises.

[0016] Method B: Under the condition that the sternocleidomastoid muscle and posterior neck muscles feel tense, perform contraction exercises of the anterior neck and lateral neck muscles such as the sternocleidomastoid muscle in conjunction with the platysma muscle of the anterior neck. Work out an unlimited number of times for 3 minutes or until muscle fatigue occurs. Then, judge whether there is an improvement in the tension of the posterior neck muscles.

[0017] Implementation method c: This is an adaptive power test using the long belt 1. The power system is more stable with belt 1 than with a bandage, so belt 1 is used. Under these conditions, an iliopsoas muscle active power test, a compensatory hip-arching exercise test, and walking and thigh-raising exercises with a load of about 60% of 1RM using video confirmation are performed. Then, whether the compensatory hip-arching is more durable than the normal standing S-shaped posture is confirmed through 5 to 10 minutes of exercise. Belt 1 is intended to reduce fatigue in the lower back.

[0018] (Broad category 2) The second outline involves wrapping a long object (such as a belt (including a judo belt), bandage, etc.) around the waist of a person and having them perform stretching exercises to confirm that there are no adverse effects such as health hazards.

[0019] Try a special bandage or belt and wrap it around the entire length. It should be a 1-5cm wide bandage type that is not elastic. This time, twist a 1cm wide bandage and wrap it around the waist in 2-3 layers (2-3 laps). As for judo belts and belts, use commercially available ones that are soft and comfortable against the skin.

[0020] The method of wrapping a long object (belt, bandage, etc.) around the waist of a human body is to wrap it around the navel, and the degree of tightness should be such that the index finger and the middle finger can just barely fit into the loop (see Figure 6). The bandage should be used in one to three layers (one to three revolutions).

[0021] Attach the wrist blood pressure monitor to your arm. Here, perform a simple blood pressure measurement (several times) to make sure that there are no fluctuations in blood pressure. After stretching exercises, remove the wrist blood pressure monitor in one go, and then remove it for each body part and check for fluctuations in blood pressure. If your blood pressure fluctuates, do not do this exercise. Check with the wrist blood pressure monitor before, during, and after stretching exercises.

[0022] Blood pressure measurements may be omitted for healthy people who play sports, or for those who wear a judo belt and are not experiencing any health problems.

[0023] Stretching exercises should last from 5 seconds to 2 minutes, with a maximum of 4 minutes in total taking into account variations in each part of the body. Stop if you feel any discomfort during the exercise.

[0024] If you judge the stretching exercises to be painless, comfortable, and easy, you can do them up to three times a day without straining yourself.

[0025] Judging muscle fatigue related to visceral body reaction etc. by the application of acupuncture, moxibustion, massage, etc. If it is the first time or if it is a part that has not been stretched for a long time, muscle pain may occur the first time. After recovery, try it 2 to 5 times without amplifying it. If the pain does not go away, stop and do not force it. Do it to the extent that it does not interfere with daily life activities.

[0026] The basic definition of stretching is to stretch the injured area, so it can also be used to identify the injured area or to identify contraindicated positions. Orthopedic test methods have similarities, so they are also useful for identifying the timing of treatment and checking compensatory movements.

[0027] (Broad category 3) In the third category, the stretching exercises are based on the first and second categories and may include unique stretching exercises for each part of the body.

[0028] For step 3, perform stretching exercises for all body parts. While performing steps 1 and 2, you can change the closure strength to the maximum strength as a base, or you can change it to weaker.

[0029] There are three methods of stretching exercises for the iliopsoas muscle: a, b, and c.

[0030] Method A: Lie on your back with the knee of the side you want to stretch raised at a right angle, and rest your elbow on the opposite foot with your hand, stabilizing the base of the thigh by placing the anterior superior iliac spine at the border between the palm and wrist. Place the opposite foot around the groin on the side you want to stretch, between 1) the medial rectus femoris and 3) the path near the adductor muscle. Imagine the area near the insertion of the iliopsoas muscle, such as the lesser trochanter, and place the heel of the foot so that the toe is as parallel as possible to the path of the rectus femoris (this can be adjusted depending on the flexibility of the hip joint). Then, face directly toward the ceiling, raise your hips slightly, and support the axis with the opposite elbow (see Figure 7). The axis will then stop automatically, so stop it in that position and continue stretching with sustained pressure.

[0031] The basic time is about 30 seconds per minute, with a total upper limit of about 4 minutes. With method A, blood pressure rises slightly by about 10 mmHg, but this is due to the strength of the arms at the moment of lifting the hips.

[0032] Furthermore, if you have any concerns about your wrist, use a support that does not allow you to extend your wrist, or refrain from doing the exercise.

[0033] b Method: The strength of belt 1 can be strong. Since the degree of rotation is slightly low, it may be difficult to stretch, and if the degree of tightening is loose, the rotation state increases, so it is necessary to adjust it to the condition. Lie on your back with both knees at a right angle, cross the other leg over the leg you want to stretch and place the knee on top of it with the knee bent. Lean toward the other leg, fix the upper body against the ceiling or tilt it slightly, and hold the base of the thumb of the other hand against the anterior superior iliac spine as if wrapping it, and press the bottom of the palm of the hand you want to stretch on the thumb of the wrapped hand, and check whether you can press steadily toward the foot after wrapping, and apply continuous pressure (see Figure 8). Palpate with your hand whether the lumbar vertebrae are in an S-shape, and the ankle of the leg you want to rest on can be near the knee of the leg you want to stretch, and choose the one with the least muscle tension. If a third party is doing it, hook the anterior superior iliac spine and the posterior superior iliac spine to pull.

[0034] It is okay to feel no pain or a slight stretching sensation. Stretching time is limited to 2 minutes per session, with a total of 4 minutes.

[0035] c method: <1> Lie on your back, raise both knees at a right angle, lean both legs and torso to the opposite side of the leg you want to straighten, place the heel near the base of the patella of the leg you want to straighten, and extend the hip joint of the leg you want to straighten until it stops, and continue stretching with constant pressure. Lie on your back, raise both knees at a right angle, lean both legs and torso to the opposite side of the leg you want to straighten (see Figure 9).

[0036] <2> Method B: Place the heel on the lesser trochanter of the leg you want to stretch and extend the hip joint of the leg you want to stretch until it stops, then apply sustained pressure to stretch (see Figure 10).

[0037] (4th major category) Even with the general rule of 4, you can follow rules 1 and 2 for each part of the body, but you can change the tightness to weak, using the maximum tightness as the base.

[0038] A comparison will be made with conventional psoas muscle stretching exercises (not to point out the good and bad points, but to set what suits the conditions).

[0039] Compared to the traditional yoga side lunge thigh extension version, method A allows you to be aware of the stopping point, and method B gently stretches the gluteus medius. There is also a slight stretch of the quadratus lumborum and flank. Method C does not require a supporting hand.

[0040] Conventional stretching exercises do not have the stretching strength required for muscle pain (delayed recovery), but this can be confirmed outside of muscle pain.

[0041] With methods a, b, and c, abdominal muscle stretching, that is, mild muscle stretching of the rectus abdominis can be confirmed when there is muscle pain (slightly delayed in the recovery period). It is difficult to confirm this when there is no muscle pain.

[0042] During isolation stretching, there is mild contraction of the opposite erector spinae. Quadriceps interlocking or adductor contraction causes less iliopsoas tension than the traditional side lunge before and after, traditional yoga quadriceps lunge, and traditional side lunge before and after cross-legged version. With methods a, b, and c, mild contraction of the hamstrings is seen. If the spinal segmental dermatome pain sensation passes through the same area, tension that could not be relieved by conventional methods may be relieved. Compensatory rotation by the iliopsoas can be confirmed, which is different from zero degrees of lumbar rotation.

[0043] (5 in the main category) Even with the general rule of 5, you can do rules 1 and 2 for each part individually, but you can change it to weak, using the maximum tightness as the basis.

[0044] Methods for stretching specific areas include sternocleidomastoid muscle stretching, anterior neck stretching, and posterior neck stretching to relieve pain. These will be explained below.

[0045] First, place the bandage in a semicircular shape around the seventh cervical vertebra and support it with just the weight of the hand on the side you want to stretch. Place the thumb of the opposite side against the upper part of the anterior edge of the sternocleidomastoid muscle, turn the neck diagonally downward several times, and once you have confirmed that you can hook the thumb, grasp the posterior edge of the sternocleidomastoid muscle with all four fingers. In this position, turn your face and gaze toward the notch in the elbow joint or the olecranon on the opposite side (see Figure 11). When you feel a stretch of the sternocleidomastoid muscle, a slight ringing in the posterior neck or suboccipital area, or a feeling of pressure or stretching, continue stretching for about 5 seconds to 1 minute. The maximum time is about 4 minutes in total.

[0046] For the supine position, lie on your back and lie in a lateral position with the side near the sternocleidomastoid muscle you want to stretch facing up. Place a pillow over your forehead so that the cervical and lumbar vertebrae are in a straight line, and rotate your neck toward the floor. Place the thumb of the opposite side so that it touches the upper part of the anterior edge of the sternocleidomastoid muscle, turn your neck diagonally downward several times, and once you have confirmed that you can hook your thumb, grasp the posterior edge of the sternocleidomastoid muscle with your four fingers. In this state, turn your face and gaze toward the cut of the elbow joint on the opposite side, or the olecranon, or any angle within these two ranges on the ground. When you feel a stretch of the sternocleidomastoid muscle, a slight ringing in the posterior neck or suboccipital area, or a feeling of pressure or stretching, continue stretching for about 5 seconds to 1 minute. The maximum time is about 4 minutes in total.

[0047] This article explains the difference between conventional sternocleidomastoid muscle stretching and pain relief stretching for the posterior neck area. There is a possibility that this method can improve stiffness and pain relief that could not be achieved with other stretches such as flexion / extension / lateral flexion / rotation.

[0048] Depending on the case, direct palpation of the sternocleidomastoid muscle may result in the same or even greater improvement in muscle range of motion and extension.

[0049] When direct stretching of the posterior neck area does not relieve tension, improvement in muscle range of motion and extension may be seen to the same extent or even more in some cases. If the spinal segment dermatome pain sensation passes through the same area, tension that could not be relieved by conventional stretching may be relieved.

[0050] The above-mentioned increase in blood flow affects the head and sacral system, which is related to the parasympathetic nerves, such as the nerve near the sacroiliac joint near the iliopsoas muscle, the sacral nerve, or the accessory nerve, a branch of the vagus nerve of the sternocleidomastoid nerve.

[0051] It is believed that the nerves are involved in improving homeostasis, which involves the parasympathetic nervous system. In addition, the acupuncture of the WHO acupoint, the acupuncture of the reflex point, is a secondary effect, and is also a point near the reflex point that lowers blood pressure. It is somewhat related to the relaxation of muscles.

[0052] (6 in the main category) Even with the general rule of 6, you can do rules 1 and 2 for each part individually, but you can change it to weak, using the maximum tightening strength as the base.

[0053] Conventional stretching exercises involve wrapping a bandage 2 softly around the ankle to be stretched (so that it does not come off), and simply bending one thigh and slightly exposing the ankle joint to the outside.

[0054] The quadriceps femoris stretching exercise of this embodiment involves wrapping a long bandage 2 loosely around the ankle to be stretched (so that it does not come off), placing the hand on the same side of the ankle in front of the ankle joint and lying on one's back (to prevent tension in the sole of the foot and increase flexion), and bending the knee of the opposite leg 90 degrees (see Figure 12). At this time, wrapping the belt 1 around the waist helps to support and relax the iliopsoas muscle, and bending the knee also has the effect of removing excessive tension, particularly in the opposite (one) side of the iliopsoas muscle, specifically, excessive S-shaped curve.

[0055] The soles of the feet do not cramp as much as with conventional stretching exercises. If you do get a cramp, hit the soles of your feet strongly for about 30 seconds on the heel or longitudinal arch. This is to inhibit the muscles. Continue until an erythema appears.

[0056] (7 in the general category) Even with the general rule of 7, you can do rules 1 and 2 for each part of the body, but you can change to weaker, using the maximum tightness as the basis.

[0057] The general stretching exercise number 7 involves stretching the Achilles tendon, or stretching exercises using an Achilles tendon support device, with the use of further stretching equipment.

[0058] In the stretching exercise for stretching the Achilles tendon in this embodiment, a cushion 3 with a height of 8 cm is made of a bandage with a size and width of about one-third of the metatarsal bone, and the cushion 3 is placed near the transverse arch of the sole of the foot to lift the toes and prevent tension from being applied, and the stretching exercise is performed as in the conventional stretching exercise in which the Achilles tendon is stretched while sitting (see Fig. 13). That is, while sitting, one leg is bent forward, and the cushion is placed near the transverse arch of the sole of the foot to lift the toes and prevent tension from being applied, and the ankle is bent in the direction to stretch the Achilles tendon.

[0059] The difference from the conventional method is that it reduces tension in the transverse and longitudinal arches and the soles of the toes, prevents excessive tension in the Achilles tendon, and stabilizes abdominal pressure in a sitting position. It lasts from 30 seconds to 1 minute, with a maximum of 4 minutes in total.

[0060] With the conventional method, there are cases where placing both feet on the support can cause excessive tension in the lower back before the Achilles tendon stretches, and this method is applied to such cases.

[0061] The method of stretching exercise using the Achilles tendon stand of this embodiment will be explained. In the stretching exercise where only one leg is stretched, first, in order to stabilize the Achilles tendon stand, a book or newspaper with adjustable height is laid in front of the Achilles tendon stand, and a cushion is made by weaving corrugated or accordion-shaped cardboard or the like, and fixed with tape, and placed near the heel or half of the Achilles tendon stand. Then, the user positions himself / herself against a wall or a handrail or other place where he / she can hold on, and stands on the Achilles tendon stand with the toes and ball of the foot of the foot to be stretched exposed (a position to prevent excessive tension in the Achilles tendon by the sole of the toes).

[0062] Once you are on the Achilles tendon platform, repeatedly flex and extend your toes (the "pucker" movement) to make sure that the areas around the joints between your toes and metatarsals are exposed or that the skin turns white.

[0063] With the position of the opposite leg fixed, the heel is pressed against the opposite leg, and the leg is positioned at a right angle backwards, with the heel of the opposite leg remaining as the base, and the pelvis is tilted forward as a compensation without contracting the erector spinae. The pelvis is thrust forward, with the knee joint extended.

[0064] Explain the second movement pattern for the foot at the Achilles tendon stand. The basics are the same, but place the transverse arch on the protruding corners of the Achilles tendon stand and place the foot diagonally. On the other side, place the foot you want to stretch on the axis, with the heels touching and the hip joints at a right angle. This should last from 30 seconds to 1 minute, with a maximum of 4 minutes in total.

[0065] The difference between the stretching method using the Achilles tendon stand of this embodiment and the conventional stretching method is that, one foot at a time, the angle of the Achilles tendon stand is increased by relaxing tension in the lower back, and excessive tension in the Achilles tendon is reduced by linking tension in the toes and soles, etc.

[0066] (8 in the general category) Even with the general rule of 8, you can do rules 1 and 2 for each part individually, but you can change it to weak, using the maximum tightening strength as the base.

[0067] The stretching exercise of the main frame 8 is a leg-splitting exercise. The only difference between the stretching exercise of the main frame 8 and the conventional stretching exercise is that the bandage belt is used. The pain is relieved in the same way as before.

[0068] It is used when there is excessive tension in the iliopsoas muscle due to leg spreading and when there is a decrease in abdominal pressure. It is suitable for people with less pain and stiff joint capsules. It is less effective for forward bending than for leg spreading and lateral bending. However, it is effective for hip extension and flexion with front and back leg spreading.

[0069] When bending forward, you should do it for 10 seconds, leave a gap, or stretch your iliopsoas muscles for 10 seconds, etc. Don't stretch all at once. Do it frequently. Stretch for 5 seconds to 1 minute, with a total limit of about 4 minutes.

[0070] (9 in the general category) Even with the general rule of 9, you can do rules 1 and 2 for each part individually, but you can change it to weak, using the maximum tightening strength as the base.

[0071] The stretching exercise in outline 9 is intended to help prevent mild hiccups caused by eating a lot, etc. While sitting, press both fingers deep into the diaphragm near the lower center of the ribs and near the sternum (to the extent that it does not hurt), and move the waist up and down. Repeat this up and down movement at a height of about 2 to 4 cm. Continue stretching for about 5 seconds to 1 minute, with a total time of up to about 4 minutes. Alternatively, lie on your back, bend your knees 90 degrees, and press both fingers deep into the diaphragm near the lower center of the ribs and near the sternum (to the extent that it does not hurt), and move the waist up and down. Repeat this up and down movement at a height of about 2 to 4 cm. Continue stretching for about 5 seconds to 1 minute, with a total time of up to about 4 minutes (see Figures 14 and 15).

[0072] (Out of 10) In the general frame 10, the finger flexor muscle stretching method using a belt, which is the stretching method of this embodiment, is performed.

[0073] Conventionally, when the target area has mild muscle spasm (cramped state), the fingers are extended (dorsiflexed) to stretch them. In the finger flexor muscle stretching method using the belt 1 of this embodiment, when the target area has mild muscle spasm (cramped state), the fingers on both sides of the target area are extended and the target area is bent (see FIG. 16). The finger flexor muscle stretching method using the belt 1 of this embodiment is a method that may be usable in cases where the conventional method has caused more cramping.

[0074] <Matsudo Nobuyuki-style stretching method: modified plank shoulder blade release> If you have symptoms similar to shoulder joint impingement, such as limited range of motion or dull pain in motion (chronic pain), Matsudo Nobuyuki-type stretching is recommended, and if it is within the range of application or relieves chronic symptoms other than those mentioned above.

[0075] To release the scapula, the arm with the mild muscle spasm (cramp) similar to that of cervical-shoulder-arm syndrome is bent at a right angle in front of the chest, and this arm is then hung from the shoulder using a furoshiki or similar material (see Figure 17).

[0076] The method of scapula release by the modified plank method of this embodiment is used when a hand cannot be inserted using a conventional scapula releaser, and involves passing a long belt 1 around the elbow in a modified plank position and inserting the hand inside. In the plank position, the elbow is placed on the side of the scapula to be stretched with the shoulder joint flexed 90 degrees and internally rotated 90 degrees, while the opposite elbow is released and the opposite knee and hip joint are flexed 90 degrees. The face is brought close to the hand of the side to be stretched until the scapula is raised (about 1 to 8 cm), and the raised scapula can be confirmed by inserting the opposite hand (see FIG. 18). A third party may release the scapula and insert the hand inside.

[0077] Another embodiment of the stretching method, scapular release, involves bending one arm at a right angle in front of the chest and hanging the arm from the shoulder with a belt 1 (see FIG. 19).

[0078] As described above, depending on the results of the adaptive stress test in outline 1, the decision is made to stop the stretching exercise or to decide the type and content of the stretching exercise from the next time onwards, so that the stretching exercise can be performed with an appropriate stress without causing any trouble to the human body.

[0079] Various conditions are taken into consideration when deciding the type and content of the stretching exercise for the next time onwards. For example, whether or not the belt method can improve the condition even if the stretched part is severe (severe condition with range of motion far from normal), whether or not the stretching of parts (quadriceps, hamstrings, Achilles tendon) is difficult, and whether or not the patient has a body that puts strain on the iliopsoas muscle through compensatory movements are taken into consideration. In addition, for patients with a body that puts strain on the iliopsoas muscle through compensatory movements, it is preferable to perform belt stretching of the iliopsoas muscle for 1 to 2 minutes before belt stretching (quadriceps, hamstrings, Achilles tendon). In particular, if the patient does not feel uncomfortable with the belt method, it is preferable to stretch the whole body (hamstrings, quadriceps, Achilles tendon) and then finish by stretching the iliopsoas muscle.

[0080] If you are not good at splits and want to improve hip joint restrictions, using a belt-type stretcher can easily cause lumbar instability (a position that makes it difficult to maintain an S-curve, or a position where the pelvis is tilted backwards), so limit it to 5 to 10 seconds. After that, stretch the iliopsoas muscle for the same amount of time. Then, stop when you have reached the target range of motion. Aim to finish within 4 minutes. When stretching, do not extend your neck, or put any force on the spine from the cervical vertebrae to the sacrum.

[0081] If you want to reduce muscle tension, having the parasympathetic nerves at the end, such as the head and sacral nerve (parasympathetic nerve), iliopsoas muscle (sacral nerve), or the accessory nerve branch of the vagus nerve in the neck (sternocleidomastoid muscle), will lead to relaxation.

[0082] When changing positions after stretching, be careful not to cause muscle tension. If lying on your back or stomach, be sure to change to a position that does not cause iliopsoas muscle tension, for example, from the position after stretching the quadriceps, change to a side-lying position and then to a sitting position.

[0083] The test results of methods a, b, and c in outline 1, blood pressure data in outline 2, and health hazards (such as back pain) in outlines 3 to 10 are recorded in the management system as individual data. These records are then used to determine the content of the next stretching exercise, and the basis for determining the next stretching exercise is also recorded in the management system. The data collected in this way is used to determine the content of future stretching exercises.

[0084] In the above, the Matsudo Nobuyuki type, mastoid muscle stretching, is a stimulation of the WHO acupoints, near the carotid sinus reflex, and is only a secondary effect, a point for lowering blood pressure, and near the reflex. It is somewhat related to the relaxation of the muscles. Although each embodiment has been described in detail, it is not limited to a specific embodiment, and various modifications and changes are possible within the scope of the claims. It is also possible to combine all or a plurality of the components of the above-mentioned embodiments. [Explanation of symbols]

[0085] 1 Belt (long) 2 Bandage (long) 3. Cushion

Claims

1. A stretching exercise method characterized by performing an adaptive load test in which an exercise load is applied experimentally to each muscle site to test whether or not the stretching exercise is effective, and determining the type and content of the stretching exercise taking into consideration various factors including the results of the adaptive load test.

2. 2. The stretching exercise method according to claim 1, wherein the adaptive load test includes stretching exercises for the iliopsoas muscle, stretching exercises for the sternocleidomastoid muscle and posterior cervical muscles, and stretching exercises using the power action of the iliopsoas muscle.

3. Stretching exercise method according to claim 1, characterized in that one of the stretching exercises for the iliopsoas muscle involves lying on one's back with the knee of the side to be stretched raised at a right angle, resting the opposite foot on the hand with the opposite elbow, and stabilizing the hand by placing the base of the thigh so that the anterior superior iliac spine is at the border between the base of the palm and the wrist, and placing the opposite foot around 1) the groin on the side to be stretched, between 2) the medial side of the rectus femoris muscle and 3) the top of its course near the adductor muscle, imagining as close as possible to the lesser trochanter near the insertion of the iliopsoas muscle, placing the heel of the foot there, aligning the toe as parallel as possible to the course of the rectus femoris muscle, facing directly ahead towards the ceiling, slightly raising the hips and supporting the axis with the opposite elbow.

4. One stretching exercise for the iliopsoas muscle is to raise both knees at a right angle, cross the leg you want to stretch over the other leg and place it on top of the knee while keeping it bent. Stretching exercise method according to claim 1, characterized in that the patient leans towards the opposite foot, the upper body can be fixed or slightly tilted towards the ceiling, the base of the ball of the opposite hand is placed against the anterior superior iliac spine, and the patient is stabilized by gripping the ball of the opposite hand in a wrapped manner, and the sole of the palm of the hand to be stretched is pressed against the thumb of the wrapped hand, and after wrapping, it is checked whether the patient can press steadily towards the foot, and pressure is maintained.

5. One of the stretching exercises for the iliopsoas muscle is to lie on your back, raise both knees at a right angle, tilt both legs and torso to the opposite side of the leg you want to stretch, place the heel near the base of the patella of the leg you want to stretch, stretch the leg until it stops at the hip joint of the leg you want to stretch, and stretch it with sustained pressure. The stretching exercise method described in claim 1 is characterized by the fact that it involves lying on your back, raising both knees at a right angle, and tilting both legs and torso to the opposite side of the leg you want to stretch.

6. The stretching exercise method described in claim 1, characterized in that one of the stretching exercises for the iliopsoas muscle is to place the heel near the lesser trochanter of the leg to be stretched (method B) and stretch the hip joint of the leg to be stretched until it stops, and then stretch with sustained pressure.

7. The stretching exercise method described in claim 1, characterized in that one of the stretching exercises for the sternocleidomastoid muscle, etc., involves wrapping a bandage in a semicircular shape around the seventh cervical vertebra, supporting it with just the weight of the hand on the side to be stretched, placing the thumb of the opposite side against the upper part of the anterior edge of the sternocleidomastoid muscle, turning the neck diagonally downward several times, and once it is confirmed that the thumb can be hooked there, grasping the posterior edge of the sternocleidomastoid muscle with all four fingers in that position, and then turning the face and gaze toward the notch of the elbow joint or the olecranon on the opposite side.

8. The stretching exercise method of claim 1, characterized in that one of the stretching exercises for the sternocleidomastoid muscle and the like involves lying on one's back in a lateral position with the side near the sternocleidomastoid muscle to be stretched facing up, placing a pillow over the forehead so that the cervical and lumbar vertebrae are in a straight line, rotating the neck toward the floor, placing the thumb of the opposite side so that it touches the upper part of the anterior edge of the sternocleidomastoid muscle, turning the head diagonally downward several times, and once it is confirmed that the thumb can be hooked, grasping the posterior edge of the sternocleidomastoid muscle with all four fingers in that position, and directing the face and gaze toward the notch of the elbow joint on the opposite side, or the olecranon, or any angle within these two ranges toward the ground.

9. The stretching exercise method according to claim 1, characterized in that one of the quadriceps stretching exercises involves wrapping a long object softly around the ankle to be stretched, placing the hand of the same side around the ankle in front of the ankle joint while lying on one's back, and bending the knee of the opposite leg by 90 degrees.

10. The stretching exercise method according to claim 1, characterized in that one of the Achilles tendon stretching exercises involves sitting down, bending one leg forward, placing a cushion under the transverse arch of the foot to raise the toes and relax them, and bending the ankle in the direction that stretches the Achilles tendon.

11. The stretching exercise method according to claim 1, characterized in that, when stretching the finger flexor group when the target area is experiencing mild muscle spasm, the fingers on either side of the target area are stretched and the target area is flexed.

12. The stretching exercise method described in claim 1, characterized in that the scapula-releasing stretching exercise involves passing a long object through the elbow in a modified plank position, inserting the hand inside it, and in the plank position, placing the elbow on the side of the scapula to be stretched with the shoulder joint at 90 degrees and flexed and internally rotated 90 degrees, while releasing the opposite elbow and bending the opposite knee and hip joint 90 degrees, and bringing the face close to the hand of the side to be stretched until the scapula becomes raised.

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