Shoulder joint is the joint with the largest range of motion in human body, and it is used most frequently in life. Joints are squeezed by friction from all sides, and chronic strain is most likely to occur. Lighter people have hunchback, shoulder abduction, external rotation and other movements are limited, affecting temperament and image; In severe cases, it will cause chronic scapulohumeral periarthritis with unbearable pain and inconvenient movement.

Therefore, shoulder opening is very important for protecting your health. Then what is shoulder opening? Shoulder opening is to exercise the joint between shoulder and arm in a certain way, making it flexible and elastic. Correct shoulder opening can not only exercise the muscle tension of shoulders and arms, but also promote the natural and smooth stretching of shoulders, elbows and hands.

1. bow

A. Lie on your stomach, face down, and relax your neck.

B. Bend your legs and grasp the outside of your feet or ankles with both hands.

C. Exhale, lift your upper body and lift your thighs off the ground.

D. inhale, pull up and stretch your calves.

E. Exhale, push the calf off the thigh and hip again, and begin to "bow" to gradually pull the upper body chest off the ground. Slowly try to get your legs close to each other.

F. Keep breathing for 5-7 times. Exhale, relax and return to the ground.

2. Heroes sit and change

Hero sitting can bend the knee joint, relieve the pain caused by gout and rheumatism, and the heel pain caused by bone spur, which is helpful to treat flatfoot and promote digestion.

A. keep your knees together. The two toes face backward and straighten, so that the inside and the opposite side of the ankle are in a state of natural extension.

B. Hands help to turn the calf muscles and relieve the pressure on the knees. If you still feel uncomfortable with your knees, you can put a blanket on the back of your knees and put it between your thighs and calves to reduce the folding angle of your knees.

C. if you can't sit on the mat, don't force you to raise your hips. If the front side of the ankle is not stretched well and the pressure is high, the calf should be raised to the ankle and buttocks as a whole.

D. Shrink the ribs slightly and straighten the spine to avoid collapse.

2. The best sitting bull variety.

A. Sit on the mat, stretch your legs forward, relax your feet naturally, bend your left knee slowly, grab your left ankle with both hands and stick your left palm up to the root of your right thigh, and press your left heel against your perineum.

B slowly bend the right knee, grasp the right ankle with both hands, and put the right foot in the middle of the gap between the left leg and the lower leg, so that the two heels naturally overlap. Put your palms up on your knees, and your hands are smart fingerprints (the fingertips of your index finger are facing the inside of your thumb).

C Try to relax your knees and shoulders, keep your spine and neck straight, and close your eyes slowly.

D keep your back, neck and head upright. After opening your eyes, let go of your feet, rest for a few minutes, and do it again with your other leg.