Straighten your feet forward and shake them to relax. Place your right foot on the outside of your left calf, bend your knees backward toward your body, and step on the outer edge of your foot inward 15 degrees. The distance between your left foot and the meeting shade is also the distance between your feet. You can measure it by hand. Lift your knees with your hands so that they are in a straight line directly below your chest. Put your hands on your hips and touch your fingers. Your hand drives your arm to extend to both sides. Your shoulders are sunken backwards and your back is straight.

Now we are going to warm up the head and neck.

1. Neck extension

Inhale: the top of the head drives the spine to climb, stretching one section at a time.

Exhale: People with neck pressure do not exercise. Use the strength of the neck to slowly move the head backward and downward in a controlled way, find the top of the spine evenly with the back of the head, and find the direction of the ceiling with the chin. The space in front of the neck is opened, which reduces the appearance of neck lines and beautifies them.

Step 2 stretch the back of your neck

Inhale: straighten your head.

Exhale: control the head to move forward and down, the chin is used to find the clavicle, the upper body remains still, and you feel the stretching of the nape of the neck and back.

Step 3 stretch the left side of the neck

Inhale: straighten your head.

Exhale: the head is controlled horizontally to the lower right, the right ear searches for the right shoulder, and the left shoulder sinks and stretches the left side of the neck. If the feeling is not obvious, you can raise your right hand, put it at the root of your left ear, and press it slightly to the right to feel the stretching of the left muscle of your neck.

Step 4 stretch your neck to the right

Inhale: straighten your head.

Exhale: control the head horizontally to the left, search the left shoulder with the left ear, sink the right shoulder, and stretch the right side of the neck. If it is not obvious, raise your left hand, put it at the root of your right ear, and exert a little force to the left to feel the stretching of the muscles on the right side of your neck.

Five parallel left-right twisting heads

Inhale: the head returns to normal.

Exhale: The head turns to the left at a uniform and controlled speed, and the head drives the cervical vertebra to twist to the left, and the chin is aligned with the extension line of the left shoulder to promote blood circulation around the cervical vertebra.

Inhale: the head returns to normal.

Exhale: Turn your head to the right in a uniform and controlled manner. The head drives the cervical vertebra to twist to the right, and the eyes look at the extension line of the right shoulder to promote blood circulation around the cervical vertebra.

Arm warm-up training

Lift your knees with both hands, and don't let them fall.

1 wrist training

Keep your hands straight naturally, make a hollow fist and lift your hands off the ground. The hand drives the wrist from the inside out.

Rotate 8 large circles. 1.2.3 Note that only the wrist is moving. 78. Then turn your hands from outside to inside.

A big circle. 1.2.3 Feel slight fever in the wrist, 7.8

Practice around the shoulders (draw a circle on one shoulder)

Open your hands, raise them horizontally, palms up. When bending your hands, stick your fingertips directly above your shoulders. Keep your back straight, spread your chest and lift your sternum. The ribs are restored and the abdomen is tightened. Hand forward, elbow contact, stretch shoulder and scapula, hand backward, elbow drives shoulder to rotate inward, scapula retracts inward, and the back of hand contacts the back of head evenly. Pay attention not to squeeze the neck when the back of your hand touches, the cervical vertebra is still in a positive state, and the neck is not pulled forward: do eight groups of exercises with your own breathing, and straighten your hands.

Draw a circle on your shoulders and elbows.

Hands forward, downward, backward, upward and forward to do 8 groups of circle exercises. The elbows are attached forward, and the shoulder blades are clamped backward and inward when backward.

Then put your hands forward, up, back, down and forward, and do drawing exercises in the opposite direction. There are still 8 groups of dynamic exercises to do. When moving forward, the elbows are still attached, and when moving backward, the shoulder joint and scapula are clamped backward and inward.

Put your hands back.

4. Shoulder arms extend horizontally

Raise your hands horizontally with your fingertips extended far away, your palms turned over, your fingertips facing up and your palms facing out.

Keep your back straight and palms outward. It feels like there are two walls on you.

The two walls are pushed apart equally. Everyone did a good job. Hold on a little longer. Put down your hand slowly.

On the ground, pointing to the ground

Spine warm-up

Put your hands on your knees to relieve the pressure on your thighs.

1. Sitting skyscraper (spine extending upward)

Hands up, fingers crossed, palms up, thumbs locked, palms locked, like this.

Palm roots are in the same plane.

Inhale: unfold your chest, lift it, keep your back straight, and push your palms up hard.

Exhale: the shoulders sink and the abdominal ribs are retracted (the head is between the hands, and the shoulders of the hands are seen from the side.

In a straight line, perpendicular to the ground)

Step 2 sit on your side

Inhale: the palm of your hand keeps pushing up.

Exhale: the arm drives the upper body to bend to the right, and the eyes look at the upper left smallpox through the inside of the left arm.

The direction of the board, rubbing the right waist, stretching the left waist. Hands back, palms up to the right.

Keep your back straight and don't shrug your shoulders. Pull it down a little.

Inhale: the arm drives the upper body back to normal.

Exhale; The arm drives the upper body to bend to the left, and I see the upper right ceiling through my right arm.

The direction of the board, squeezing the left waist and stretching the right waist. Hands back, palms up to the left.

Keep your back straight from the side, and the green back of your hand is still on a plane.

Step 3 twist your sitting posture

Inhale: the arm drives the upper body back to normal.

Exhale: the lower body remains stable, the waist and abdomen exert force, and the arm drives the upper body to the right and rear.

Twist it flat and look at the extension line of the right arm. Back muscles push chest and abdomen forward.

Rib recovery. Shoulders are on the same plane,

Don't tandem.

Inhale: the arm drives the upper body back to normal.

Exhale: keep the lower body still, exert strength on the waist and abdomen, and drive the upper body to the left and back with your arms.

Twist it flat and look at the extension line of the left arm. Back muscles tighten, pushing the chest and abdomen forward.

Rib recovery. Shoulders are on the same plane,

Let's stick to 3.2. 1 instead of tandem.

Bring the upper body back to the right with your arms, put your hands on your hips with your fingers pointing to the ground.

Foreleg muscle extension

Slowly straighten your feet forward, put your feet together and hook your instep. When inhaling, the toes are straight forward, and when exhaling, the instep is hooked back. You can try to leave the heel off the ground, stretch the muscles on the back of the calf, feel the tightening of the skin on the front side of the thigh, and do eight groups of dynamic exercises.

Draw eight circles clockwise around the ankle and eight circles on the opposite side.

Bend your right knee and contract towards your body. Hold the right knee socket with your hands clasped with your fingers, and hook the instep. Push your right foot forward and straighten your knee. You can feel the stretching of the muscles at the back of your calf. When you bend your knees, spread the skin at the front of your knees a little more, and then push your right foot forward to straighten the knee socket. Do eight groups of dynamic exercises. The instep of the left foot continues to hook, but the excessive force of the hand is only an auxiliary support. Abdominal ribs are restored, pelvis is stable and does not lean backward. 100000.66666666607

Keep your right foot straight forward, keep your hands off the ground, turn clockwise around your thighs, hook your instep backwards, straighten your back, and practice on the opposite side.

basin

Butterflies flap their wings: their knees bend backward in the direction of their bodies, their soles face each other, reach out and hold their toes, lock their fingers, straighten their backs, stretch their spines, and their knees vibrate rhythmically up and down, shaking up and down like butterfly wings. Butterfly pose is a yoga pose that imitates the slow vibration of butterfly wings and exercises the most difficult parts properly. The pelvis protects the reproductive system and urinary system. Sitting in the office for a long time will lead to blockage of meridians, poor qi and blood, breeding bacteria and leading to inflammation. Butterfly stroke can effectively promote blood circulation in pelvic region and flexibly nourish hip joint.

Bend your knees up and down: bend your right knee and right calf parallel to the edge of the yoga mat. Put your left ankle on the inside of your right knee with both hands, put your left knee on the outside of your right ankle with your left hand, and hold your left ankle with your right hand. Press your hands down, feel the tension on the inner thigh, open the hip joint deeper, keep breathing naturally and practice on the opposite side.

Turn around your knees with your arms: lift your right calf parallel to the ground with your hands, put your right ankle at the elbow socket of your left hand, and drive your right calf to swing left and right with your hands, so as to better open your hip joint, promote blood circulation in the pelvic area, help the organs and organs in the pelvis discharge toxins, and practice contralateral.