However, in my recent archaeology, I turned to Zhao's short hair and neat style! This hairstyle is really a trick to be tender, but it's a bit stupid if you're not careful.
Zhao; a surname
The length of this ear, plus thick hair, can only be supported by Yingbao's face value!
Girls can't imitate easily! That is to say, this style is still a little face cos Lego villain, with a similarity of 99%?
There is something funny about Zhao! However, this hairstyle, with big eyes and small round face, is somewhat harmonious, a bit like soft glutinous dumplings, and I want people to pinch it every minute!
However, don't be fooled by her baby face. Such a sweet girl is a "muscle girl" in private! Although she is thin, she has muscles! From absolute thinness to current thinness, thanks to her tireless fitness training!
Look at this back muscle, full of strength, this spine is too straight! In fact, many people shoot from the back, and you can see that the spine is curved. The most intuitive judgment is the height of the shoulders!
High and low shoulders
This situation is scoliosis!
What is scoliosis? Scoliosis means that the spine bends sideways (away from the inside of the body) and forms an "S" shape or a "C" shape when viewed from the front or back.
According to the position of scoliosis, it can be divided into different types of scoliosis.
There are also some primary scoliosis, which mostly occurs in adolescence. The reasons for this situation are very complicated and have not been fully understood in medicine.
However, for scoliosis caused by some bad habits, such as lifting legs for a long time and carrying heavy objects unilaterally for a long time, the degree of scoliosis is small and most of them can be adjusted back.
Generally speaking, patients with scoliosis will have muscle tension on the convex side because of the torsion of the spine. Lumbar and abdominal muscles are most affected in scoliosis.
Scoliosis can lead to imbalance of bilateral abdominal muscles, with one end contracting and the other relaxing. Abdominal muscles are also important muscles to maintain posture. Long-term scoliosis leads to abdominal muscle deformation, which can not support the good shape of the spine, and then leads to more serious scoliosis.
Erector spinae was divided into two groups, located on both sides of the spine. Bilateral contraction can lengthen the spine. Unilateral iliocostal muscle contraction can also bend the chest. In the case of scoliosis, the two groups of muscles will lose balance, resulting in different activities and lengths of muscles on both sides.
So how do you know if you have scoliosis? In addition to going to the hospital to take X-rays, you can also detect them in the following ways:
Please stand with your feet shoulder-width apart and bend your hands forward with your hands folded. The examiner will check whether the patient's back has asymmetric protrusions from the back, and the protrusions are higher on the convex side of the lateral bending.
You can try practicing yoga to improve your scoliosis, balance the muscle strength on the left and right sides of your body, combine yoga posture with breathing consciousness, find your body position and create a more symmetrical space.
Next, share a set of sequences to improve scoliosis and several simple and practical yoga moves. Let's try it together!
Suggested practice cycle: practice more than 3 times a week.
Practice duration: 10 minute, 5 minutes/time.
Difficulty level:
| asana efficacy:
Maintain spine, balance body muscle strength and improve scoliosis.
| Precautions for practice:
Action analysis
0 1
Start with the dog pose. Open your hands and fingers, press them to the ground, and rotate your arms outward to make more room for the cervical spine. Bend your knees slightly and slowly stretch our backs. Then let the heel sink to the farthest end of the mat.
Simple: Bend your knees slightly
02
Then put your right leg forward and stride between your hands. Keep your front heel in a straight line with your back arch. Put your right hand on your ankle or shin. Stretch your left hand over your head. Stretch your side waist so that your upper and lower shoulders are as flat as possible. Lift your inner thigh hard and take ten breaths. After you finish, practice on the other side.
03
Auxiliary: If your back will arch when you put your hand down, you can put a yoga brick under your palm to keep the force of pushing the brick to lengthen your spine.
04
Come to your side with your hands, inhale, lift your chest up, lift your arms up, and lift your feet off the ground at the same time, so that your legs can be clamped slightly inward, which can help us relieve the pressure on the lumbar spine. Stay for five breaths. Repeat three groups.
05
Lie prone on the mat, with your feet on your back, your pelvis slightly tilted back, your hands stretched forward and inhaled. This time, let your hands and feet go up at the same time, let your arms drive your spine to extend upward and far away, lift your legs as above, and tighten your leg muscles at the same time, clamp your strength to the middle, keep breathing for 5- 10 times, and then slowly descend.
06
Lying on your back on the mat, you can put a yoga mat under your head. Bend your right knee to your chest, put the stretching belt over the sole of your foot, then straighten your right leg upward, pull the stretching belt with both hands, let the bones sitting on both sides sink upward, relax your shoulders and stay for two minutes.
07
Then press your left hand on your left thigh, exhale, and slowly open your right leg to the side. If you can't land, you can use yoga bricks or pillows as support. Stay for two minutes.
08
Inhale slowly and return to the correct position, and hold the extension belt with your left hand. If necessary, you can put a yoga brick next to your hips, keep your body on your back, and your right leg falls on the yoga brick or the ground. Feel the stretching of your legs and stay for 2 minutes. After you finish, practice on the other side.
Auxiliary: foot pad brick
09
Lie on your back on the mat, gently swing your head, relax your neck and find the weight balance at the back of your head. Straighten your legs slightly wider than your pelvis, so that your feet, legs, hips and body can be completely relaxed. Empty your brain and concentrate on the flow of your body's breath, and your brain will feel a natural peace and tranquility. Let your body be free, your mind be free, and stay for 5 minutes.