Women in the office have to sit in front of the computer for almost a day and persist in working for a long time, which is prone to various physical problems, such as spinal diseases, and can also cause back pain. Hua Fei Health Network suggests that everyone practice back yoga after returning home to relieve the fatigue of the day, stretch their bones and muscles, burn excess calories in the body and shape beautiful body lines. Let's learn the following three back yoga moves together. It's not difficult. Friends who don't exercise often can practice.

Motion analysis: cat stretching

Step 65438 +0- land on all fours, with hands shoulder width and knees hip width.

STEP2-Inhale, the spine sinks, and the head, chest and buttocks are raised. Exhale, abdomen, head and buttocks adduction. I feel a marked stretch in my back. Repeat 10-20 breaths.

SETP3-Landing on all fours, hands and shoulders are the same width, knees and hips are the same width. Inhale and hold your right knee with your left hand.

Step 4-Exhale and stretch your left hand and right leg respectively. Don't bend over. Always keep the balance, repeat 10 times. Then change direction. Can enhance the coordination ability of the body: enhance the stability and coordination of the whole body, and enhance the strength of the waist, abdomen and limbs. This is a comprehensive physical exercise.

Motion analysis: Yin Fei Jr.

Step 1- face the earth, put your arms at your sides and spread your legs comfortably.

Step 2-Inhale, exhale, tighten back muscles, and lift chest and legs at the same time. Inhale and restore, exhale and lift. Repeat 10-20 breaths.

Step 3-Inhale, exhale, tighten back muscles, and lift chest and legs at the same time. Inhale and restore, exhale and lift. Repeat 10-20 breaths. According to the comfort of cervical vertebra, you can choose to look at the earth or look up comfortably. Can enhance the flexibility of the spine: strengthen the strength of the back muscles and enhance the flexibility of the spine. Stretch your chest and shoulders.

Action analysis: one leg side waist stretching

STEP 1: V-shaped legs are opened, right foot is retracted, and right heel is in a straight line as far as possible. Inhale, stand up straight and put your right arm on your ear.

Step 2: The V-shaped leg is open, the right foot is retracted, and the heel of the right foot is in a straight line as far as possible. Inhale, stand up straight and put your right arm on your ear. Exhale, upper body close to left leg. Stick your right leg to the ground. Cheeks and breasts are always forward. You can also stick your left shoulder on your left leg and your left toe on your right hand. 10-20 breaths. Change direction.

Step 3: Inhale, stand up straight and stick your right arm to your ear. Exhale, upper body close to left leg. Stick your right leg to the ground. Cheeks and breasts are always forward. You can also stick your left shoulder on your left leg and your left toe on your right hand. 10-20 breaths. Change direction. It can modify the curves on both sides of the waist: enhance the flexibility and elasticity of the spine and eliminate the pain of the back muscles. Decorate the curves on both sides of the waist. Stretch your chest and legs.

In addition, this is a set of health-care exercises especially suitable for sedentary people, which can fully promote blood circulation and enhance physical fitness.