Can yoga correct hunchback?
Humpback is mainly caused by the failure of our chest ribs and shoulder joints and the lack of muscle strength in our shoulders and back. Yoga posture practice can effectively exercise the above parts and joints and strengthen the flexibility of joints. Strengthening muscle strength can fundamentally eliminate the problem of hunchback.
Yoga breathing training can help us open the chest ribs from the inside out, promote the healthy development of the body, and is also very helpful to improve hunchback.
The essentials of practicing yoga to treat hunchback
Six yoga moves to help you correct your hunchback
1, iceberg type
Back bodybuilding yoga action: the upper body is straight and sit cross-legged. Inhale for 3 seconds, at the same time, straighten your arms to the left and right, palms up, and lift them from the side to the top of your head. Exhale for 3 seconds, turn your upper body 90 degrees to the right and hold your breath for 6 seconds. Then inhale for 3 seconds and turn your upper body back to its original position. Exhale for 2 seconds, palms down, arms from the top of your head to your sides.
Warm reminder: This action can stretch the whole spine and relax the back muscles. But people with serious heart problems can't do this.
2. Hand-lift type
Back bodybuilding yoga action: stand with your feet together, or half a foot apart, put your hands in front of your body and relax. Inhale for 3 seconds, raise your arms above your head and keep your hands crossed. Tilt your head back slightly, look up at your hands and pause for 6 seconds. You don't have to hold your breath. Open your arms at shoulder height and stay for 6 seconds. Inhale for 3 seconds to restore the posture of crossing your head with your hands, and pause for 3 seconds. Exhale for 3 seconds, lower your arm and return to the starting position. Repeat 5 times.
Warm reminder: this action can eliminate the stiffness of shoulders and upper back.
3. Backhand Baby Style
Back bodybuilding yoga action: kneel down, keep your back straight, put your hands on your sides and look forward. Inhale and put your hands and fingers behind your hips. Exhale, bend forward, and press your abdomen against your thighs until your forehead touches the ground. Keep breathing naturally, keep posture for about 15 seconds, then go back to step 1 rest and repeat for 2 or 3 times.
Warm reminder: when doing this yoga pose, you should pay attention to keeping your elbows straight, your shoulder blades adducted and your upper back. You can exercise the upper trapezius muscle and strengthen the weak back muscles. Stretch your chest and shoulders to enhance your vital capacity.
4. Badha Konasana
Back bodybuilding yoga action: sit on the ground and straighten your legs forward. Bend your knees so that your feet are close to your torso and your heels and soles are close together. Grasp your toes with both hands and keep your heels close to your perineum. Put your feet on the ground outside. Spread your thighs and lower your knees until you touch the ground. Hold your toes firmly with your fingers, keep your spine straight, and look forward or inward at the tip of your nose. Try to keep this posture. Press your elbows down toward your thighs. Exhale, bend forward, and land head, nose and chin in turn. Keep this posture and breathe normally.
Warm reminder: inhale, connect your back, exhale and bend forward.
5. Locust type
Back bodybuilding yoga action: prone on the ground, palm down, face down, hands on your sides, feet together, stretch back. Exhale, slowly raise your head, chest, hands and feet up at the same time, and stretch your limbs as far as possible. Keep breathing naturally, keep posture for about 15 seconds, then go back to step 1 rest and repeat for 2 or 3 times.
Warm reminder: You can exercise the erector spinae of the back and strengthen the weak back muscles. Stretch the chest and thighs to correct the cold back. You need to use your back muscles to raise your limbs and upper body as much as possible, and only your pelvis and abdomen support your body.
6, the back button
Back bodybuilding yoga action: stand with your legs together in a mountain pose. Inhale, bend and put your right hand behind the thoracic spine, palm back, and hand back close to the spine. If you can't put your palm near the thoracic vertebra, you can draw your left elbow closer to the center of your back with your right hand. Raise your right hand and bend your elbow. Lock the fingers of your left hand and right hand together. Put your right hand behind your head with your elbow up. Keep breathing naturally, keep posture for about 20 seconds, and then do the other side according to the sample after completion, and repeat twice on each side.
Warm reminder: look ahead and keep your head balanced with the ground. Hands up. Put your hands up as much as you can. It can stretch the chest and the upper part of the spine to correct the cold back. Relieve shoulder pain and make shoulder joint flexible.
The benefits of practicing yoga
1. Preventing obesity When the weather turns cold, we will have a big appetite and inadvertently eat a lot of fat. In fact, the energy needed by the body in winter is not much different from that in summer, but there is less exercise in winter. Yoga stimulates our glands through various postures of leaning forward, leaning back and twisting left and right, regulates endocrine, increases people's ability to produce heat, helps us to control our appetite better and prevent our bodies from getting fat.
2. Beauty yoga reduces facial wrinkles and produces a natural "face-lifting" effect. Yoga handstand posture can often restore the original color of white hair and delay the discovery of white hair. This is because handstand increases the blood flow to scalp hair follicles. This posture increases the elasticity of muscles, eliminates the pressure of blood vessels and nerves in muscles, and makes more blood flow to scalp muscles. In other words, hair follicles get more nutrition and produce more healthy hair.
3. Releasing stress Regular practice of yoga can make the body, mind and spirit calmer, promote the function of the immune system, and expel toxins produced by stress in the body. Many students think yoga is the best therapy after a hard day's work. Yoga can relieve fatigue and calm the mind. Keep people comfortable and quiet, and fully enjoy life.
4. Detoxification In the process of practicing yoga, you often sweat. At this time, sweat will excrete toxins from the human body. You can also stimulate the organs with detoxification function in the body by twisting and massaging, so practicing yoga often helps to expel toxins from the body.
5. Improving self-confidence Practicing yoga can make you feel healthy, strong and flexible, at the same time, it can also improve your self-image and regain your self-confidence. By practicing yoga, you will not only feel proud in the center, but also become energetic in your daily life and make things naturally handy.
6. Strengthen respiratory management. Breathing quality often directly affects our body and mind. When we learn how to control and relax our breathing, we will find that we can control our body and mind more effectively. Yoga can help us learn to control our mentality and eliminate the stress we face in our daily life.
Matters needing attention in practicing yoga
1. After yoga, yoga is practiced in summer, and many people report that they often have to practice sweating. After yoga, craving for cold will have a bad effect on the body, which will appear in summer, and moisture will be hidden in the body and will appear in winter. Some office workers sit in front of the computer every day, with stiff shoulders and neck, backache and backache, so arthritis and scapulohumeral periarthritis come, which is counterproductive.
2. Followed by air-conditioned yoga, air conditioners can't be blown, and fans are also prohibited. After yoga, the pores of the body relax, and cold air drives the pores directly to the depths of meridians and joints, which will cause cold diseases such as colds, muscle or joint pain, scapulohumeral periarthritis and arthritis.
3. Take a bath immediately. Many people take a bath immediately after practicing yoga, otherwise they will feel uncomfortable sweating. When we practice yoga, the blood flow to the muscles increases and the heart rate increases. After yoga, it will last for a while. Taking a hot bath immediately will lead to insufficient blood flow to other important organs. Taking a cold bath immediately will destroy the balance of the human body and make it easy to get sick.
4. It is not recommended to squat or rest directly after yoga. If you rest immediately after yoga, it will hinder the blood return of lower limbs, affect blood circulation and even cause shock. You should take a deep breath and walk slowly, so that your body's blood can flow back to your heart, accelerate your recovery and eliminate fatigue. 5. After drinking a lot of water, eating cold drinks and yoga, the digestive system of the human body is in a state of inhibition and its digestive function is low. If you eat some cold drinks for a while, it will easily cause stomach cramps and diarrhea, and it will also induce gastrointestinal diseases. It should be appropriate to supplement a small amount of boiled water or glucose.
6. Eat right away When we practice yoga, the whole body blood is concentrated on the organs we practice, and the blood supply to the abdominal organs will be reduced. At this time, gastrointestinal peristalsis is very slow. After yoga, it takes about half an hour for the digestive system to recover. If you eat immediately after exercise, it will increase the burden on the digestive system. You can't eat until you finish yoga for at least half an hour.