Methods/steps
1
cobra pose
Arms straight, upper body off the ground, eyes straight ahead; Hold for 1-3 minutes.
If you are bored in these three minutes, you can twist your head to relieve your neck pain.
This action is very effective in relieving low back pain. Bian Xiao often does this and is very comfortable.
2
Cat style, dog style
Repeat the two movements ten times, and keep breathing five times after each positioning.
A very comfortable movement is also a movement that Bian Xiao often does.
three
bridge type
This action is very stretching at first sight, isn't it?
It will be a little difficult at first. You can spread your knees a little.
Raise your body as high as possible and bow.
No more words. Look at the picture. Hold on for 1-3 minutes each time.
four
Shoemaker style
1, let the soles of your feet stick together, bend your knees and relax, and try to get down close to the ground (don't use force, or you will get hurt); 2. Put your hands on your feet and stretch forward.
3. Hold 1-3 minutes.
It can not only relieve the back, but also stretch the pelvis.
five
Support type
Not much to say, above, one formal support, one back support.
Hold for 1-3 minutes.
six
Tree type
1, stand naturally and keep your back straight; 2. Place your right foot on the inside of your left leg; 3. Raise your hands straight and put your fingertips together. 4. After breathing 10 times, change feet.
This action is very simple and practical. Pay attention to your whole body and feel the stretching of your body.
Up, up a little.
seven
Spinal torsion
1, the left leg is placed on the right hip, and the right foot crosses the left knee, so that the right foot is placed in front of the left knee; Straighten your spine and sit up straight. 2. Inhale, lift your arms horizontally and stretch your spine. Exhale and twist the abdomen, shoulders and head to the right; Breathe normally and keep your eyes on the right back.
3, special attention: when rotating, the spine should be kept straight and balanced.