Don't have to take a lunch break all day, sleep at night. The whole tired body didn't relax. The next day, I was in good spirits, but my body was really tired. Therefore, I should relax properly when I play. Many female friends like sweeping the streets all day, but it is also important to relax afterwards.
How to relax without equipment and narrow space? Why not try this group of yoga against the wall, stretch your shoulders and relax your legs ~ ~
0 1
Stand upright against the wall, keep a distance of about 10cm, keep your body vertical to the wall, keep your back straight, put your arms close to the wall, slowly press your shoulders against the wall, keep breathing for 8 times, and practice on the other side; There will be a feeling that the scapula is stretched backwards.
02
On the basis of the first movement, gradually bend your elbow to 90 degrees, palms outward, keep your whole hand against the wall for 8 breaths, and practice on the other side.
03
Stand facing the wall with a distance of about 10 cm. Cross and straighten with one hand, put your palm against the wall, lean against the wall, keep your upper body straight, slightly tuck in your abdomen, and keep breathing for 8 times.
04
Stand upright, keep your body perpendicular to the wall, bend your body to the right, keep your palms close to the wall, keep breathing for 8 times, and practice on the other side; Be careful not to twist your waist and face forward during this process.
05
Stand up straight, with the back of your head facing the wall, straighten your hands backwards, gradually stick your palms on the wall, keep your arms shoulder-height, bend your knees slightly, keep your calves still, and sit down on your thighs and hips, so that your palms have upward and backward thrust; When you do this action, you will obviously feel your elbow straight in this direction and your arm joints move.
06
Stand upright, raise your right hand, stick your palm to the wall, stick your whole hand to the wall, keep breathing for 8 times, and practice on the other side; This action is relatively simple, but it is still effective for friends with scapulohumeral periarthritis, mainly to move some muscles on the shoulders.
07
On the basis of the seventh movement, bend the elbow gradually, stick the forearm down to the middle of the spine, stick the palm to the shoulder and neck, keep breathing for 8 times, and practice on the other side.
08
Stand with your feet together, raise your hands, keep your heart forward, keep your upper body straight, and gradually bend down to a 90-degree angle. In this process, your palm gradually clings to the wall, and through the bending of your body, your shoulder blades are squeezed backwards, your palm is extended upwards, and you keep breathing for 8 times.
09
Bend your knees and kneel on the yoga mat, straighten forward, put your hands together on your head, stretch your palms against the wall, and keep breathing for 8 times.
Ok, do you like this group of stretching exercises with walls as instruments? Mainly the arm part of the elite list. If you go out during the holiday, don't forget to take a long look at the shoulder and neck of your mobile phone to relax.