First, the neck positioning method
Exercise:
1. Sit in a chair, put your hands above your thighs, and keep your upper body straight.
2. Stretch the head forward, backward, left and right respectively, and repeat twice.
3. Turn your head clockwise and counterclockwise once.
Efficacy: Stretching the head, neck and shoulders can treat cervical spondylosis and scapulohumeral periarthritis.
Second, triangle type.
Exercise:
1. Prepare a chair and stand beside it with your legs shoulder width apart.
2. Inhale, open your hands to both sides and your arms are parallel to the ground.
3. Exhale, bend your waist to the right, hold the chair with your right hand, and lift your left hand toward the ceiling.
4. Look at the fingertip of the left hand, breathe normally for 5- 10 times, and then restore.
Efficacy: This is an excellent skill for spine and back. It nourishes the nerves in the spine and back, strengthens the back, eliminates backache, enlarges the chest, increases vital capacity and reduces waist fat. Triangle is also a posture method to stretch the muscles of the whole body, so the muscles of the whole body are nourished.
Third, the triangle torsion type
Exercise:
1. On the basis of the triangle, slowly turn to the rear and change hands.
2. Keep your eyes on your fingertips and keep breathing for 5- 10 times. Do it in the opposite direction, twice each
Efficacy: same triangle type. In addition, it can also increase the flexibility of waist rotation.
Fourth, the chair leans forward
Exercise:
1. Sit in a chair and keep your body upright.
2. Inhale, put your hands together and raise your head.
3. Exhale, bend over and stretch your hands forward at the same time.
4. Keep breathing at 5- 10, and then repeat on the other side, each for 3 times.
Efficacy: This method can massage abdominal organs, improve the function of digestive system, regulate the stomach and strengthen the back.
Five, chair forward.
Exercise:
1, sitting posture, hands on both sides of the chair.
2. Bend forward, put your hands on both sides of your legs and keep breathing evenly.
3. Hold for 30 seconds and then resume. Repeat 3-5 times.
Efficacy: This is an exercise that stretches the limbs and nourishes the back, brain and eyes. It has a good therapeutic effect on lumbago and scapulohumeral periarthritis.
Standing dance style
Exercise:
1. Stand behind the chair and hold the chair with your left hand.
2. Bend your left leg backward and grab your left ankle with your left hand.
3, exhale, the upper body slowly leaned forward, looked up, maintained normal breathing for 5- 10 times, and slowly recovered.
4. Repeat on the other side, twice on each side.
Efficacy: stretching strengthens the spine, promotes blood circulation in the back and nourishes spinal nerves. At the same time, this method can effectively relieve all kinds of backache, correct hunchback and improve bad posture.