What yoga moves are there to relax your shoulders?
1, arms crossed and shoulders spread.
Prepare a yoga mat (all necessary movements in the back), put on yoga practice equipment and loose clothes. First of all, lie on the yoga mat, cross your hands, cross your biceps, point your fingertips to both sides, bow your head at the intersection, and keep your whole body still for a while. Remember to put your neck at the intersection, not your head. This height difference has a good relaxing effect on your neck.
Step 2 pray backwards
Generally speaking, when westerners pray, their palms face each other and their fingertips face their chests. This action is carried out together with the prayer action behind them. Kneel, bend your legs, press your thighs against your calves, sit on your feet with your hips, and then pray with your hands behind your back (most people may not do it right, so correct it slowly). This action is mainly to stretch and relax the shoulders.
3. Caterpillar variants
This yoga posture is more complicated, mainly a three-step posture. Posture 1: First, bend down and support the ground with your hands and knees to keep your body balanced; Posture 2: the upper body retreats, the hips are tilted back into elbows to support the body, the forearms are crossed, and the palms are placed on the elbows on both sides; Posture 3: Cross your hands, bow your head, tilt your hips upward, pull your head to the ground, straighten your legs, and keep your head and back straight.
4. Hemivertebral torsion
Need a small pillow, first lie on the ground, straighten your body, then stretch out one hand, twist your whole body with the other hand, let your head rest on the pillow, and make fists with both hands until the lower body is completely supine and the upper body is lying on your side, which is a good way to pull your shoulders.
What yoga moves can relax your shoulders?
1, prone like an animal, hands straight, knees on the ground, head down on the ground. Pay attention to straighten your back, relax your shoulders and keep breathing for 3-5 times.
2, lying flat on the ground, limbs naturally on the ground. Lift your straight feet, slowly lean toward your head, put them on the ground above your head, and put your forehead against your feet.
Put your hands on your waist, steady your body and slowly lift your feet off your head. Keep breathing for 3-5 times and relax.
4. Kneel on the ground like an animal crawling, with your knees on the ground and your hands supporting the ground vertically. Push your hands forward and press your upper body forward.
5. Bend your elbows and press your abdomen down to make it close to the ground. Straighten your elbow and restore it. Repeat this for 3-5 times.
6. The right hand is wrapped around the shoulder, the left hand is wrapped around the bottom, and the hands are interlocking. Keep breathing for 3-5 times, relax, change hands and repeat.
How to do shoulder relaxation exercises?
Stand with your chest out, your feet are parallel to your shoulders, and your shoulders are lifted up as much as possible, with a shrug and a fall, 20 times as a group; Or the two scapulas should be as close as possible to the middle of the spine, stop for a while, and then relax, 20 times as a group, and you can do two or three groups. Mental workers who often bend their heads at their desks should also pay attention to exercising their neck, shoulders and back muscles. The simple way is to lower your head, raise your head, turn your head left and right, and do a loop action on your shoulders. Often do push-ups, pull-ups, rope climbing, swimming and other sports activities. These projects are very good for developing shoulder and back muscle strength and are very useful for preventing neck and chest diseases.
Relax the common yoga movements on the shoulders.
1, kingfisher style
Function: Stretch the muscles of spine, neck and back. Action: Kneel on the floor, put your hands on your legs and inhale. Exhale, slowly lean back, let the top of your head touch the ground gradually, and put your hands on your chest.
2. Cat stretching
Function: The spine and surrounding muscles are more elastic, relaxing the neck and shoulders, and making the back muscles work in harmony. Action: Kneel on the floor and support your body with your hands. Inhale, extend your spine downward, raise your head, neck up, and hips up. Exhale, including holding your chest, arching your back, lowering your head and neck, tightening your abdominal muscles, and arching your whole back as much as possible.
3. Cattle face
Functions: Correcting cervical vertebra and spine, expanding chest, relaxing shoulder joint and stretching latissimus dorsi. Action: Sit on the floor with your legs crossed, your knees in a straight line, and your feet next to your hips on the other side. Lock your hands behind your back and keep your back straight. If you find it difficult, you can grab a towel with both hands and the effect is the same.