When stretching on your stomach, you can stretch your back and stimulate your shoulder blades, arms, waist and chest to stretch your body.
2 Spinal extension: Stand with your feet together first, then raise your hand, raise your arms above your head, and put your palms forward. Exhale and bend forward from the end of the spine. Put your hands down until you touch the ground. Keep your head, chest and abdomen close to your legs. Try your best to keep breathing evenly.
Spinal stretching can enhance the ductility of the spine, open gaps between bones and make the body look taller.
3 Down Dog Down Dog is also a simple head-down pose, which requires feet to be open, shoulder-width apart, hands in front, and the distance between hands is usually slightly wider than shoulders. The thigh and trunk form an angle of about 90 degrees, and the whole movement is full of strength. The thigh strongly stretches upward and pushes backward, so that the spine can be fully stretched and relaxed.
The downward dog posture can stretch the leg ligaments, modify the whole body lines, inject vitality into the spine, improve the posture, and make the human body more upright.
4 Spine Torsion matsyendrasana requires that you sit still, straighten your back and stretch your legs forward. Then retract the left calf, make the bottom of the left foot close to the inner side of the right thigh, and move the right foot over the left knee. Put your left arm on the outside of your right knee, then extend your right hand forward with your eyes high and look at your fingertips.
Spinal torsion helps to eliminate backache and lumbocrural pain caused by sedentary, effectively relieve shoulder and neck fatigue, correct bad postures such as hunchback and shoulder flexion, and nourish the nervous system.