Can yoga ball relieve low back pain?
Of course. 1, fitness ball obliquely crosses the bridge: two ankles are supported at the top of the fitness ball, hands are shoulder-width apart, supported directly under the shoulders, and arms are straight. Abdominal contraction, so that the spine remains neutral and the back is straight, according to the ability to maintain 30-60s, 3-5 groups. Strengthening the stability of trunk and scapula, this exercise has certain preventive and rehabilitation effects on low back pain.
2, ocean bridge: supine, heel on the fitness ball, arm straight open on the side, abdominal muscle contraction makes the spine in the middle position. Slowly lift your hips until your heels are in line with your shoulders, breathe normally, and keep your spine in the center. According to the ability, keep 10-30 seconds at a time and repeat for 3-5 times. Strengthen the strength of the posterior thigh, gluteal muscles and lower waist muscles, and improve the control of the trunk. This exercise has certain preventive and rehabilitative effects on low back pain.
3, fitness ball exchange exercise: supine, legs straight above the body to clamp the ball, arms straight hands holding the ball. With the ball between your feet, slowly fall to the ground, and at the same time, slowly hang your arms behind your head until your waist stops arching, and then return to the top of your body, holding the ball in your hands and slowly fall to the ground. The whole movement process, that is, exchanging the ball with both hands and feet. According to ability, repeat 15-30 times, 3-5 groups. It can strengthen the strength of abdominal muscles and the strength of inner thigh muscles. This kind of exercise is suitable for any people, especially those who can't bend over because of lumbar problems, and has certain preventive and rehabilitation effects on low back pain.
Why can yoga balls deliver babies?
Sitting on a yoga ball in the third trimester can open the pelvis, help delivery and reduce the labor process. In fact, practicing yoga for pregnant women is of great benefit to pregnancy and childbirth. Pregnant women practicing yoga can enhance physical strength and muscle tension, enhance the sense of balance of the body, and improve the flexibility and flexibility of the whole muscle tissue. At the same time, it stimulates the glands that control hormone secretion, increases blood circulation, accelerates blood circulation, and can also control breathing well. Yoga can also massage the internal organs. In addition, practicing yoga in the abdomen helps to reshape the body after delivery. Yoga is conducive to improving sleep, eliminating insomnia, making people healthy and comfortable, and forming a positive and healthy attitude towards life. Yoga also helps people to adjust themselves and integrate body and mind. However, it should be noted that yoga is not the only way to make pregnancy and childbirth safer and smoother. Yoga only helps pregnant women to exercise properly throughout pregnancy. "Delivery" consumes a lot of physical strength, so it is normal for most pregnant women to feel scared and uneasy before delivery. Practicing yoga can make this process easy and help pregnant women keep a peaceful mind before giving birth.
Why is yoga good for girls?
First, it can effectively help relieve backache. If we try to make our back close to the yoga ball, it will help to reduce the impact on joints, and at the same time help to relax our back and relieve backache.
Second, it can help massage. In the process of using yoga balls, the body will contact with the spherical surface as much as possible, and most yoga balls are made of relatively soft PVC materials. When the body comes into contact with it, it can produce massage and help promote blood circulation.
Third, it can help to improve the balance ability. When working out in the gym, using yoga balls helps to train a person's balance ability, and at the same time helps to improve his balance ability. The simple act of sitting on a yoga ball can help you improve your balance. Some friends have poor balance. If you often use yoga balls, you can actually get a good improvement.
Advantages and disadvantages of practicing yoga.
Nowadays, most young people sit all day, and their back aches when they sit on the bench all day. Coupled with the serious outdoor air pollution, many people are reluctant to go out and have fewer opportunities to exercise. Regular practice of yoga ball can promote blood circulation, enhance vital capacity, not only relieve fatigue, but also achieve the purpose of keeping fit. Regular practice of yoga ball can improve the softness of human body and correct posture. Adjust the imperfections caused by long-term wrong sitting posture and standing up straight through the actions of some specific parts. For example, adjust the high and low shoulders, hunchback and so on. Some movements of yoga ball are difficult to practice, and some people pursue difficulty artificially, which may lead to excessive use of the spine and the degeneration and wear of the spinal cartilage. Yoga ball is unstable and difficult to control, which requires high coordination between muscles and body during contact. If some beginners rashly adjust the difficult movements that they can't control, it is easy to drop the ball and get injured.