Below are two less common but highly effective ligament training methods
1. Stand with your feet on a straight line, left foot forward and right foot back, with the toes of the right foot touching the heel of the left foot. Keep your body upright, then rotate the right foot counterclockwise around the contact point between the toe and heel as the center. Then rotate the left foot counterclockwise around the same center. Alternate the rotation of both feet in this manner, performing 8 repetitions per set, for 2 to 3 sets.
2. Stand with your left foot extended forward, heel touching the ground and toes curled up. Clasp your hands behind your head, bend your right knee, then bend your body forward at the waist, lift up, and bend down again. Try to press your body straight down onto your leg as much as possible. After completing the movement with the left foot, switch to the right foot.
This exercise is for ligament stretching and can also be performed with one foot placed on a low stool or bed. At first, your ligaments may feel very tight—that’s okay. With regular practice, you will see significant improvement.
Introduce some useful tips
Ligaments naturally stretch more easily in a warm environment, so it is important to warm up before ligament training to avoid injury. Applying heat with hot water to areas that feel painful during stretching can help reduce discomfort. Soaking your entire body in hot water while performing ligament stretching exercises can effectively prevent ligament injuries.