How to fix O-shaped legs

Nowadays, many people have ugly legs due to personal habits, which greatly affects the beauty of their appearance. So today, the editor will share with you how to improve and correct the leg shape.

1. Stand against a wall

Standing against the wall is a good way to shape your body. It does not require any other tools and is very simple to do. Standing against the wall for ten minutes every morning and evening can help you shape your legs. When standing against the wall, you must keep your body straight and your calves as close to the wall as possible. After a period of time, you will find that your legs become straighter and straighter. This method also has the effect of losing weight, especially standing after a meal.

2. Choose the right shoes

The shape of legs is also closely related to the shoes we usually wear. Shoes will affect a person's walking posture. If you often wear ill-fitting shoes, it is easy to make your legs look ugly. In addition, ill-fitting shoes will also affect the blood circulation in the legs, which will naturally change the shape of your legs in the long run.

3. Pay attention to your sitting posture

Many people like to cross their legs when sitting, but this is a very bad habit. Long-term crossing of legs will not only make the legs thicker, but also affect the shape of the legs. If you want to have good-looking legs, then when we sit, we should try not to cross our legs, sit cross-legged or kneel, as these postures may cause the legs to bend. If you want to shape your legs, you should consciously keep your legs straight when sitting.

4. Stretch your legs

Regularly doing some leg stretching exercises is also helpful in shaping the leg lines. In life, you can use your free time to do more leg stretching and stretching exercises, which not only help improve the leg shape, but also can play a certain role in slimming the legs.

1. First, use a foam roller to relax the iliotibial band on your thigh, which is located on the front part of the outer thigh. Principle: Most O-shaped legs are caused by the weakness of the inner thigh muscles, which leads to an imbalance of inner and outer thigh muscle strength, resulting in shear force (relative rotation) between the calf (tibia and fibula) and the thigh (femur), so we now need to relax the outer thigh muscles.

2. Retract your pelvis, lie flat on the yoga mat, lift your legs, squeeze your feet inward for about 1 minute, rest for 15 seconds and continue. Do 4 sets. Principle: The body is a whole, and problems in one part will affect O-shaped legs. Not only the legs will have problems, but the hip joints will also have corresponding rotation and hypertrophy.

3. Stand against the wall with the back of your head, shoulders, hips and calves against the wall. There will be a gap between the spine and the wall. It is best if your palm can fit into this gap. Principle: Apply the principle of the previous article, chain effect, leg shape problems will generally lead to a certain degree of femoral anteversion or posterior tilt.

4. When you sleep at night, tie your legs with leggings, 5cm below the knee and about 5-10cm above the knee.

1. O-shaped legs have their own reasons. It is impossible for a person to develop O-shaped legs for no reason. Many people attribute the formation of O-shaped legs to genetics. They believe that their O-shaped legs are a congenital defect and the blame comes from the O-shaped leg genes brought by their parents. Some friends with O-shaped legs are particularly worried that their babies will inherit O-shaped legs like them in the future.

2. This view is actually a misunderstanding of O-shaped legs. O-shaped legs are medically called genu varum, which is caused by the disruption of the normal force distribution of the knee joint, which increases the force on the inner side of the knee joint and reduces it on the outer side, resulting in lateral flipping of the knee joint. The specific cause is mainly due to many walking, standing and exercise habits, which make the lateral ligaments of the knee joint loose, causing the ligaments on both sides to lose balance, and the tibia is pulled to rotate and bend inward, resulting in genu varum, that is, O-shaped legs.

3. In Japan, the well-known origin of O-legs, most people have O-legs, which is closely related to their habitual kneeling lifestyle. The formation of O-legs has little to do with genetics. The reason why both parents and children have O-legs is very simple. First, because the proportion of people with O-legs is very high, the probability of both parents and children having O-legs is not very low; second, if we have to say it is a genetic problem, children and parents often have similar living habits. If parents have habits that lead to O-legs, and their children learn them, the probability of forming O-legs will increase.

4. After the formation of O-shaped legs, the force line of the leg is offset, the force point moves to the inside, the inner side of the knee joint is worn more and more seriously, and the O-shaped legs will gradually worsen over time. One of the reasons that lead to the formation of O-shaped legs is your heels. If girls often wear shoes with severe wear on the back and outside of the heels, it will also cause the outer ligaments of the knee to be overstressed and loose, leading to O-shaped legs. Improper exercise can lead to O-shaped legs. For example, the proportion of people who play football, gymnastics, table tennis, and badminton with O-shaped legs is much higher than that of the general population.

1. Pelvic tilt exercise

This exercise is similar to the hip bridge, but it is a little different from the leg bridge. Lie flat on the yoga mat, bend your knees, and place your feet shoulder-width apart. You can place your hands under your waist or on both sides of your body, do a crunch, and gradually roll your pelvis backward. You don't need to stretch your body into a straight line like the hip bridge, just lift it off the mat slightly and feel the pelvis retract. Do this exercise 30 times.

2. Inner thigh stretch

Squat down, stretch one leg out to the side, use your hands to support your balance, open the other leg about 45 degrees outward, lower your hips, and use your body weight to press down to stretch the inner thigh. Although this movement is simple, everyone must do it correctly. This movement needs to be completed for half a minute on each side.

3. Stretch the iliopsoas muscle

Do a lunge forward, straighten the back leg as far as possible, put your knee on the ground, and sink your hips. You can raise the hand on the same side as the back leg, and make a small rotation of the body toward the front leg. The other hand can hold the wall or other objects to help maintain balance.

4. Prone Leg Raise

Lie prone on the mat, place your hands on both sides of your body, and lift one leg up with the strength of your hips, feeling your hips tighten and exert force. This movement needs to be lifted up as much as possible. This movement needs to be done 20 times on each side.

5. Clam-style opening and closing

Lie on your side on the yoga mat, place one hand under your head and the other hand on your chest, bend your knees slightly to about 120 degrees, bend your hips slightly, and rotate the upper leg using the line connecting your ankles and pelvis as the axis. Do this movement 30 times on each side.

6. Posterior thigh stretch

Kneel on the mat with one leg and stretch the other leg forward. Place your hands on the ground on both sides of your legs, curl your toes forward, lean your body forward and press down, feeling the stretch on the back of your thighs.