Dear friends, have you found that lying or sitting for a long time always makes your back ache very uncomfortable? You can't even suddenly stand up and move? My back pain really killed me.
Low back pain began to target young people. Sitting in the office for a long time, lack of exercise, poor blood circulation all over the body, easily lead to low back pain and joint pain. Poor sitting posture can cause hunchback, chest hugging, stiff shoulders and neck, body aches and numbness. , will affect posture, serious will cause diseases such as lumbar disc herniation.
Stretching before going to bed helps to promote blood circulation, speed up metabolism, relieve muscle tension, correct bad posture and bid farewell to backache.
1, inclined plate
This pose helps to exercise the muscles of legs, waist and coccyx, relieve muscle tension, prevent sciatica and backache, and help to correct bad posture and shape the body.
A. Lie on your back, with your knees straight to the ground, your elbows bent, and your backhand on your shoulders to adjust your breathing.
B. Raise your hips, stand on tiptoe, arch your back until your arms are straight and keep your body balanced.
C bend your right knee, with your right knee up and your head back, and keep breathing for 3-5 times.
D. Sink your hips, straighten your torso, return to your supine position, exhale, and repeat the above actions for 3 times.
2. All cobra pose.
This pose helps to relieve the spine, increase the flexibility of the spine, correct bad posture, relieve muscle tension and prevent backache and sciatica.
A. Lie prone on the ground, keep your legs together and straighten back, keep your torso close to the ground, touch your chin, bend your elbows on both sides of your shoulders, and adjust your breathing.
B. Put your body weight on your arms, inhale, tuck in your abdomen, lift your upper body off the ground until your arms are straight and close to the ground, bend your back, tilt your head upward, bend your knees and stretch your calves upward until your toes touch your head, keep your body balanced and keep breathing for 3-5 times.
C put the trunk and legs back to the ground, return to prone position, exhale and repeat the above actions for 3 times.
3, pigeon king style
This pose helps to relieve the spine, relieve the stiffness of the shoulder and neck, strengthen the abdominal muscles, prevent bad postures such as hunchback and chest hugging, and shape the body.
A. Sit on the ground with crutches, bend your right knee, extend the heel of your right foot as far as possible to the right groin, straighten your left foot back to the ground, put your toes back, and naturally put your hands on your sides to adjust your breathing.
B, the buttocks are retracted, the abdomen is contracted, the left knee is bent, the left calf is extended upwards, the sole of the foot faces backwards, and the back is bent backwards until the head touches the left palm.
C Bend your left elbow, hold your left toe with your left hand, and hold the ring back of your right toe with your right hand. Keep breathing for 3-5 times.
D, straighten your torso, put your arms on your sides, return to the walking stick posture, exhale, and repeat the above actions for 3 times with the other foot.
A 2-year-old body and a 60-year-old waist are really no joke. For your own health, girls, don't be lazy!