There is an old saying: "Sit when you sit, and stand when you stand." It is said that everyone should develop good living habits in peacetime. Incorrect living habits not only affect manners, but also do harm to the body. Most people work at their desks, or they are "paralyzed" at home or hunched over. Long-term incorrect posture will increase the pressure on the spine, resulting in scoliosis, hunchback and other bad postures. In severe cases, it will damage the spine, leading to lumbar disc herniation, backache and other symptoms.

The spine is the second lifeline of the human body and plays a vital role. Once damaged, it has a great impact. When you often have backache and brain swelling, you should pay attention to whether there is a problem with your spine. The following three movements can relieve the spine, relax the shoulder and neck, relieve muscle stiffness and prevent backache.

1, side plate type

The side plate type requires the practitioner to lean sideways and support the body with one hand and one foot, which is helpful to exercise the muscles in the back, waist and coccyx region, stretch the spine, flex the joints, relieve muscle stiffness, and prevent backache and lumbar disc herniation. Practitioners start with flat support, with hands on the ground, toes on the ground, upper body parallel to the ground, feet open to both sides, shoulders open, abdomen closed, torso tilted to the left, at the same time, left hand lifted off the ground, left knee bent, left palm attached to the inner thigh, eyes looking to the right hand. The exerciser's right hand and right foot are straight, the chin is slightly retracted, the upper body is parallel to the ground, and the abdomen is kept tight.

2. Ship variant

Boat shape can stretch leg ligaments, eliminate excess fat, enhance spine strength, relax shoulders and neck, and prevent sciatica. Practitioners start from a sitting position, stretching their legs forward, holding their heads up and chest out, abdomen in, legs up, trunk leaning back, knees in both hands, and maintaining balance. After adjusting the posture, the torso is twisted to the left, the left leg is slightly downward, making an angle of about 30 degrees with the right leg, the right leg is close to the back of the right arm, the right hand holds the left toe, and the left hand holds the right ankle. Pay attention to the abdomen adduction, raise your hands, keep your lower body still when twisting, and keep your hips on the ground to maintain balance.

3. Flat plate support type

Flat plate support, the practitioner lies prone on the ground, supports the ground with both hands, contracts the abdomen, and lifts the trunk off the ground with both arms, so that the upper body is parallel to the ground. Regular practice of this pose can exercise the legs, arms, abdomen and back areas, reduce the risk of spinal injury, prevent back pain and sciatica, and relax muscles. Practitioners pay attention to the body, neck and buttocks in a straight line, chin retracted, eyes looking at the ground.

The spine is the lifeline of the human body and plays a very important role in the human body. Don't underestimate it. Regular practice of yoga can reduce the risk of spinal injury, and can also slim down and maintain beauty.