However, many friends said that after doing several sets of four-column kneeling postures, they will feel a special pain in their wrists. This is because the force lines of wrist, elbow and shoulder joint are wrong, which causes excessive pressure on wrist and elbow joint, resulting in wrist pain. To solve this problem, it is very important to find the force between the finger root and the arm. Let me take the cat-and-cow pose as an example to explain how to adjust the strength between the finger root and the arm.
Any yoga posture should find the stability of the foundation. The foundation of the cat-and-cow style is the hand, calf, tibia and instep. Keeping the instep and calf shin firmly attached to the ground can form the foundation of the leg. The foundation of the leg will not be elaborated too much today. Let's focus on the basics.
When it comes to the basics, you have to pay attention to your wrist. Our wrist is composed of eight small bones, so the wrist joint is very flexible, but at the same time it is very fragile, and the joint injury is irreversible. If your wrist injury is particularly serious, it is no exaggeration to say that your sports career will be greatly affected.
Specific to the cat-and-cow style, how to protect the wrist? The finger roots of ten fingers are greatly expanded and compacted on the ground, and the tiger's mouth exerts more force on the ground to form the main force point, while the finger pulp position exerts more force on the ground to form the secondary force point. These positions are the foundation of the hand, and when the force at these positions presses the ground, the wrist will not have too much pressure.
After the hand foundation is stable, focus on the following two points to help the hand strength go up to the position of the rear vest.
1. Turn the elbow joint and adjust the relative position of the elbows.
If you don't pay attention to the elbow joint, most people will face forward or obliquely forward when they hold their hands on the ground. This situation has two disadvantages. First of all, it is easy to overstretch the elbow. Secondly, the strength of the hand can easily form a focus at the elbow, resulting in excessive elbow pressure. Therefore, no matter what kind of arm support you do, you should try to adjust the elbow-eye relationship so that the wrist, elbow and shoulder joint are in a vertical line to maintain the correct transmission of force.
2. Find the feeling of pushing out the big arms on both sides.
Many friends unconsciously let their big arms lean towards their bodies when doing arm-holding posture, which may lead to the situation that the elbow joint and shoulder joint are not in a straight line. You can imagine that there are two hands on both sides of your big arm, and let the big arm push them out. If you can't find the feeling of the arm pushing out, you can put an extension belt around the middle of the arm, adjust the width of the extension belt to shoulder width, and let the arm push out the extension belt, so as to keep the posture and always feel the force of the arm pushing out.
When you do the cat-cow pose and the arm-holding pose, after finding the above two feelings, keep the wrist, elbow and shoulder joint in a vertical line, and the hand strength can form a good connection and penetration with the arm and forearm, and then the penetration can be transmitted upward between the shoulder blades. This set of penetrating power can enhance the stability of the arm and scapula. At this time, the hand force is only transmitted upward along the channel of the wrist and elbow.
Pay attention to colorful summer fitness yoga, let yoga approach you, me and him, keep practicing and keep fit!