Dear friends, have you found that at the end of the day, you feel sore all over, backache, especially your shoulders and neck, and you are very uncomfortable lying or sitting. When this happens, pay attention to whether your shoulder and neck are covered. Sedentary for a long time, coupled with incorrect sitting posture, can easily increase the pressure on the spine, leading to the deformation of the spine, and easily lead to bad postures such as hunchback, chest hugging and shrugging. The shoulder and neck muscles are in a state of tension for a long time, which is easy to cause backache, sciatica and even numbness.
Stiff and blocked shoulders and necks do great harm to the body. Little friends, it's time to move. The following three yoga poses can easily solve the stiff blockage of the shoulder and neck, and the effect is definitely leverage.
1, big worship style
This action helps to relieve the spine, relieve the tension of shoulder and neck muscles, eliminate fatigue, prevent sciatica, backache and relax.
A. Kneel on the ground, with your knees pointing to the ground, your legs slightly apart, your instep touching the ground, straighten your spine, put your hands on your sides naturally, and adjust your breathing.
B raise your hands above your head, stretch them up close to your ears until they are perpendicular to the ground, palm forward, abdomen in, and torso bent forward until your palms touch the ground.
C. Open your shoulders, touch the ground with your chin, relax and keep breathing for 3-5 times.
D straighten your torso, put your hands on your sides, exhale, and repeat the above actions for 3 times.
2. Bow style
This pose helps to relieve the spine, relieve muscle tension in the back and waist, correct bad posture, eliminate excess fat, shape the body, and also help to promote blood circulation throughout the body, accelerate metabolism in the new city, and relax the body and mind.
A. Lie prone on the ground, with the trunk close to the ground, legs straight back, elbows bent on both sides of the ground, and chin touching the ground to adjust breathing.
B. The abdomen is adducted, the knees are bent, the legs are extended backward and upward, and the trunk is lifted off the ground at the same time until both ankles are supported by both hands.
C. Look ahead, bend back, let the whole person "arch", keep the body balanced, and keep breathing for 3-5 times.
D legs and trunk return to the ground, exhale, and repeat the above actions for 3 times.
3. Plough type
This pose helps to stretch the spine, relieve muscle tension in the shoulder and neck, correct bad posture, eliminate back pain and sciatica caused by suppositories, massage abdominal organs and promote digestion.
A. Lie flat on the ground, straighten your legs forward, put your hands on your sides naturally, palms down, and adjust your breathing.
B. the abdomen is adducted and hands are placed on both sides of the waist. The waist is stressed, and the legs are lifted off the ground and stretched upward. The upper body forms an angle of 30-60 degrees with the ground, and the toes are as high as possible.
C lower body back to the ground, hands on the side, exhale, repeat the above actions for 3 times.
Yoga 3 helps to relieve muscle tension, eliminate backache and backache, and practice these movements regularly to make you relaxed all day!