1, how to practice yoga for neck and shoulder pain?
1, shoulder stretch type
Sit up straight, keep your upper body straight and breathe naturally. Sit up straight, keep your upper body straight and breathe naturally. Hold your left elbow with your right hand and move it to the right as far as possible. Sit up straight, keep your upper body straight, breathe naturally, extend your left arm to the right and put your left hand on your right shoulder. Hold your left elbow with your right hand and move it to the right as far as possible. Hold five breaths, and then repeat the above actions on the other side.
Keep your elbow level when you move, and don't push it up and down. After completion, massage the palms of both hands inward to move the lower neck.
Can relieve shoulder stiffness, prevent shoulder arthritis, not only can make the lines of the big arm slim, but also can relieve the arm pain caused by long-term internet access. You will have this problem if you spend a long time online. You can try.
2. Hummingbird style
Sit up straight, keep your upper body straight and put your hands naturally. Lift your forearms from both sides of your body, palms down, and gently touch your shoulders with your fingers. Lift your elbow hard and feel the muscles of your upper arm tighten. Keep your hands in the same position and draw a circle from both sides of your body to the front of your body as wide as possible. Move your hands behind the cervical spine and extend your elbows as far back as possible.
When you move your hands behind your body, don't overlap and keep your neck straight. Make your shoulders more flexible and relaxed.
Step 3: flat chest style
Sit up straight, keep your upper body straight, bend your elbows and raise them parallel to the ground. Inhale deeply, hold out your chest and abdomen, extend your elbows as far as possible, and exhale to make your chest more relaxed and extended. Or stay in the back and breathe more.
Keep your elbows level when they are open, and be careful not to lift them. Raise your head slightly when you are backward, and you will fall in love with this posture when you are bent by heavy paper.
4, back stretch
Sit up straight, keep your upper body straight, and hang down your arms and make a fist behind your back. Inhale, put your hands behind your back as much as possible, and exhale.
When doing this, make sure there is enough space behind you. You can also lean forward and sit on the back of the chair so that your chest, shoulders and arms can be fully exercised.
5. ostrich style
Keep your legs shoulder width apart, lean forward, put your hands under your feet, let your palms communicate with them, look up when inhaling, and slowly relax when exhaling. This posture can improve cervical fatigue and can be done together with Palmer format.
6. Fish style
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. 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 wrinkles in the neck. Beginners can straighten their legs, which greatly reduces the difficulty and makes the exercise goal more clear.
7.tortoise style
The two movements of breathing are like a turtle sticking its head out of its shell. Open your knees, sit up straight, and bend 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. Turtle posture mainly exercises the flexibility of cervical spine, which is also very helpful for shaping neck lines and eliminating double chins.
8. Cat Stretching
Keep kneeling, hands and knees as gravity support points. When inhaling, your back is sunken, your chin is lifted up, your hips are lifted up, your shoulders are pressed down, and your arms are straight. When exhaling, arch your back so that your chin and chest are close together. The cat stretching action of landing at four o'clock can effectively exercise the muscles of the back and abdomen, making the spine more flexible and less difficult.
9. wolf stretch
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. This posture can fully lengthen and stretch the 26 spinal cords, stimulate the connection between the brain marrow and the spinal cord, and is very helpful for nourishing the brain.
10, pug style
Straighten your legs, separate them 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.
2. Yoga improves shoulder and neck pain.
1. Sit on the ground, with your spine straight, facing straight ahead, and your hands hanging naturally at your sides. Then bend your left elbow, lift it, bypass the top of your head, and hold the right side of your head with your palm. Then press your head to the left for 10 second, and then return to the original position.
2. Bend your elbow, raise your right hand, bypass the top of your head, press the left side of your head with your palm, then press your head to the right, and keep it for 10 second to return to its original position.
Do it left and right 10 times.
3, sitting on the ground, the spine is straight, and your hands naturally hang down at your sides. Raise your left hand and bend your elbow, palm around the top of your head to hold the right side of your head, then press your head down to the left front and look at your left waist. Hold 10 second, and then return to the original position.
4. Raise your right hand, bend your elbow, bypass the top of your head, hold the left side of your head with your palm, then press your head down to the right front and look at your right waist. Hold 10 second, and then return to the original position. Do it left and right 10 times.
5. Sit on the ground with your spine straight, your head held high, your arms bent, and your fingers clenched behind your head.
Conclusion: Yoga is easy to learn and we can all try it. Friends who are suffering from neck and shoulder pain must try it, hoping to help everyone.