1, kingfisher style

Action: Kneel on the floor, put your hands on your legs and inhale. Exhale, slowly lean back, let the top of your head touch the ground gradually, and put your hands on your chest.

Function: Stretch the muscles of spine, neck and back.

2. Fish style

Action: lie flat, arch your body when inhaling, support your body with your head and hips, and form a hole in your back; Knees are bent and crossed, palms closed on the top of the head or arms crossed to hold the elbow joint. When exhaling, slowly relax and lie flat.

Function: This action can put the stress point and extension point on the cervical spine, which is very helpful for the health of the lumbar spine and can also eliminate the wrinkles in the neck. Beginners can straighten their legs, which greatly reduces the difficulty and makes the exercise goal more clear.

3. Cat stretching

Action: Kneel on the floor and support your body with your hands. Inhale, extend your spine downward, raise your head, neck up, and hips up. Exhale, including holding your chest, arching your back, lowering your head and neck, tightening your abdominal muscles, and arching your whole back as much as possible.

Function: The spine and surrounding muscles are more elastic, relaxing the neck and shoulders, and making the back muscles work in harmony.

Step 4 wolf stretch

Action: Support your body with your hands and toes and stretch your legs as much as possible. When inhaling, the head leans back, so that the front side of the neck is fully extended and the arms are perpendicular to the ground. When exhaling, the head slowly relaxes and returns to the normal position.

Function: This posture can fully lengthen and stretch the 26 spinal cords, stimulate the communication between the brain marrow and the spinal cord, and is very helpful for nourishing the brain.

5. ostrich style

Action: Keep your legs shoulder width apart, lean forward, put your hands under your feet, let your palms communicate with them, raise your head when inhaling, and slowly relax when exhaling.

Function: this posture can improve cervical fatigue and can be done together with Palmer format.

6, cow face

Action: Sit on the floor with your legs crossed, your knees in a straight line, and your feet next to your hips on the other side. Lock your hands behind your back and keep your back straight. If you find it difficult, you can grab a towel with both hands and the effect is the same.

Functions: Correcting cervical vertebra and spine, expanding chest, relaxing shoulder joint and stretching latissimus dorsi.

7.tortoise style

Action: The two actions of breathing are like turtles sticking their heads out of their shells. Open your knees, sit up straight, and curl your calves back to the root of your thighs; The upper body leans forward, the palms are open, and the cervical spine is driven when inhaling, and the chin is raised. When exhaling, the jaw is close to the chest, and the focus of exercise is on the neck.

Function: Turtle posture mainly exercises the flexibility of cervical spine, which is also helpful to shape the lines of neck and eliminate double chin.

8, pug style

Action: straighten your legs as far as possible, bend your upper body downward, hold your hands on the ground, and keep your back stretched. When inhaling, stretch your hands vertically, lift your head upward, and when exhaling, take the top of your head, elbow joint and feet as gravity support points to keep your back stretched. If it is too difficult, you can bend your legs slightly to relieve the pressure on the ligament.

Function: Stretch the back.