The correct usage method of fitness stretching board

When using a fitness stretching board, it is necessary to adjust the tilt angle according to personal flexibility, cooperate with correct standing posture and breathing rhythm, and avoid muscle strains caused by excessive stretching.

1. Angle Adjustment

It is recommended to choose the lowest gear when using the tensioning plate for the first time, and the tilt angle should be controlled within 15 degrees. After adapting for 1-2 weeks, gradually increase it. Elderly people or those with joint discomfort should maintain an angle of less than 10 degrees, and children need adult supervision when using it. The anti slip pattern on the board surface needs to be kept clean to avoid slipping on the soles of the feet.

2. Standing posture standard

Stand parallel to the board with both feet, evenly distributed in the palms of both feet, and knees slightly bent not exceeding the toes. The spine maintains its natural physiological curvature and can support the wall with one hand to maintain balance. Do not stand on tiptoes or lean forward, limit the standing time to 3-5 minutes each time, and use no more than 3 times a day.

3. Breathing coordination

When stretching, use abdominal breathing, relax muscles during inhalation, and slowly deepen the stretching amplitude during exhalation. Avoid holding your breath or breathing rapidly, with each breathing cycle lasting 5-8 seconds. Pregnant women and patients with hypertension should use it under professional guidance to avoid discomfort caused by improper breathing.

4. Duration Control

The recommended total duration for a single use is 10-15 minutes, which can be divided into 2-3 groups. The use is more effective when muscles heat up after exercise, but it should be temporarily suspended during the acute phase of sports injuries. Using it one hour before bedtime can help relieve muscle tension, but it should not exceed the recommended duration.

5. Combination training

can be combined with yoga movements such as mountain and tree exercises to enhance the effect, but jumping movements are prohibited. After use, it is recommended to relax the ankle for 5 minutes, and massage the lower leg with foam shaft. Patients with diabetes need to pay special attention to the plantar pressure distribution, and the numbness induction will stop immediately.

As an auxiliary tool, the fitness stretching board needs to be combined with regular aerobic exercise and strength training to achieve optimal results. It is recommended to use it 3-4 times a week, in combination with arch support insoles to enhance comfort. If there are abnormal conditions such as knee joint popping and plantar pain during use, it is necessary to consult a rehabilitation physician in a timely manner. Long term sedentary individuals can use standing for 2 minutes per hour, but it cannot replace daily activity levels. Properly replenish water before and after exercise, maintain the principle of gradual progress, and avoid pursuing significant flexibility improvement in the short term.