To play and improve the respiratory function normally, we must let ourselves know through practice that natural physiological breathing is closely related to the stretching posture to get rid of stress and load.

Magical posture

Try to do this "magic posture" that brings relaxation first. As long as you lie down for a few minutes, the pressure on your neck, upper back and waist to lower back will completely disappear. When you feel tired, instead of collapsing on the sofa (which will not bring you a really relaxed posture at all), it is better to spend ten minutes doing this magical posture.

Even if you suffer from sciatica or low back pain, this posture can bring great relief and relieve muscle contracture. If you have flatulence, abdominal tightness, digestion and defecation problems, this posture helps to relax and regulate gastrointestinal function. And the lymphatic circulation is smooth, and the calf is no longer edema.

This is the ideal posture to relax the whole body.

1. Lie back in front of the chair.

2. Put your legs on the chair, and press your hips slightly under the chair, so that the included angle between the femur and the spine is less than 90 degrees.

If necessary, take a small pillow with both hands or put it under the occipital bone (the bulge of the skull), and be careful not to put it under the neck.

4. Pay attention to your breathing. You will find that the abdomen is relaxed. When you inhale and exhale, the gas naturally reaches the lower abdomen.

Try it-pull the chair away so that the angle between the thigh and the upper body is greater than 90 degrees, and observe. Your back is no longer straight; Your waist bends back, or you have to contract your muscles hard to avoid this posture; Breathing "rises" to the chest, and the body can no longer relax.

Emptying abdominal extension

Another natural way to experience abdominal breathing is to "stretch the abdomen". When doing so, the diaphragm drops greatly and the internal organs get a bigger and better * * *. It doesn't matter if the viscera is pushed down to the perineum, because you are in a horizontal position, and the diaphragm will lift up when you tuck in.

All the exercises introduced here are stretching the spine and breathing all the way to the lower abdomen. Controlling the scope of such activities is helpful for your exercise. In daily life, when you do all the exercises in this book, remember to exhale when you exert yourself, you don't need to inhale first, and you should mention the perineum first when you exhale.

1. Put your arms on the table and your forehead on your hands.

2. Put the chair back until the back is fully stretched, so that the waist will not bend backwards unconsciously.

3. Keep your back straight or clamped, but don't bend your back.

4. contract the perineum and exhale slowly like swimming in the water. You feel your abdominal muscles tighten like a belt, and your abdomen naturally contracts inward.

5. Exhale completely and wait, and open your mouth to let air into your body. At this time, the diaphragm moves down, air enters the body and the abdomen relaxes. Diaphragm drops greatly, and internal organs become bigger and better.

The article is taken from Sancai Culture Publishing House, Fitness, a chair is enough! Stretching, exercising and shaping are as simple as that! 》