Jordan, a yoga teacher in space yoga, suggested that these overworked muscles can be stretched by reverse movement. Through the gentle wide-handed version of cobra pose, you can keep your shoulders in a structural position with less effort, without shrugging, and the tight pectoralis major and pectoralis minor muscles can stretch at the same time. Using walls and yoga bricks to hold your head up and hold your chest high can strengthen the muscles of the back and upper back of the cervical vertebra, prevent the neck from protruding forward and return the upper body to the correct position.
These two movements can be practiced separately or in combination. During the combination exercise, Jordan, a space yoga teacher, reminded me to make a wide-handed cobra pose to relax the tension in my chest and shoulders, and then do a head-up posture.
Guidance and demonstration of space yoga teacher Jordan
Cobra posture 1. Squat down, rest your forehead on the back of your hand, keep your spine stretched, your thighs straight, and your feet behind your back. ?
2. Keep the forearm of the left hand on the ground, the palm of the right hand slightly in front of the shoulder, and turn the fingertips inward to keep the forearm and palm of the right hand at 90 degrees (Figure 2).
3. The left hand also enters the action of step 2. Keep the original natural curve of the head and neck, start the scapula to concentrate inward and stabilize the palm (Figure 3).
4. Keep your chest open, and keep your cervical spine extended when inhaling before raising your head (Figure 4).
Small reminder:
? Don't look up in a hurry. First, stabilize the thighs and pelvis on the floor, feel the start of the arms and shoulder blades, and let the upper back muscles contract slightly before looking up; Don't look up if the cervical muscles are too tight.
? Before looking up, be sure to pay attention to the feeling that the cervical spine is stretched, not just the broken neck or the head leaning back.
? Hold your head up for about a minute, breathe five times at intervals, and then do the second time. Three rounds in all.
1. Hold your head high. It is about a foot and a half to two feet away from the wall. Open your feet to hip breadth, with your feet slightly inward and your legs straight. Hold the brick behind your head, straighten your arms, slowly open your palms outward (as shown in Figure 5), relax your eyes and look at the tip of your nose.
2. Keep your palms open outward, hold the brick back with your head, and make your chest slowly open to the ceiling (as shown in Figures 6A and 6B).
Small reminder:
? Breathe and relax, consciously relax the neck muscles.
? It is recommended to stay for three minutes.