In addition to sitting at work and indulging in online games, friends will repeat the same actions: for example, a great housewife, a barber, a teacher … even nervous people, stiff shoulders and back may find you. When chronic shoulder and neck discomfort begins to accumulate, if we don't pay attention to it, habitual stiffness, tension, pain and other symptoms will appear every three to five hours. In severe cases, it will lead to severe pain, and symptoms such as headache and chest pain will be derived. That's terrible! So don't think that youth is capital. Qian Jing Meimei cares about everyone. This issue of the newsletter will bring you a posture method of "relieving shoulder stiffness"! Camel style 1, kneeling on the yoga mat (if you feel pain or pressure in your knees, you can turn the yoga mat upside down or put a thick towel on it), and your thighs are about shoulder width apart. 2. Inhale, put your hands on your hips, slowly roll the coccyx inward, lift the pelvis (it looks like pushing your hips forward), then clamp the scapula toward the spine, let the upper arm bone roll back, and push your chest forward to keep your thighs strong. 3. Advanced action: On the basis of forcing the legs to press down on the ground, let the upper body roll back continuously. Someone who can slide his hand down, grab his heel, roll his head back and push his chest forward. This action can open our chest, at the same time, fully stretch our back muscles, and remember to push the pelvis forward until the thigh and the ground are almost 90 degrees. 4. Take three to five deep breaths, finally leave your heel with one hand and get up slowly to rest. If you feel a little dizzy after getting up, you can do baby pose and take a rest in kneeling position. Cobra pose 1, prone on the floor, hands flat on the floor at both sides of the body to do preparatory actions. 2, legs open about hip breadth, palms on the shoulders directly below, elbows close to the side, to the spine clamp, let the upper arm bone roll back, that is, don't shrug, chest forward. 3, instep pressure helps the upper body to roll back, pay attention to the elbow is always slightly bent and not completely locked straight, most of us rely on the strength of the back muscles, not the strength of the ground. Also remember not to lift your head back deliberately, but to lift the front of your throat. The lines at the back of your neck are flat and straight, and they are not curly. The bend in this action is only the middle back, just like a real cobra. Locust type 1, prone on the floor, feet straight, hands clenched on the floor of the lower abdomen, let chin gently lean on the ground, inhale and prepare. 2, semi-locust practice, exhale one foot off the ground, stay for three breaths. According to personal degree, you can lift your legs to different heights, but beginners or unskilled people don't have to lift them too high, so it's perfect to strengthen them to the back! Don't tilt your pelvis because you want to lift your legs very high. Practice changing sides after you finish. 3, full locust style, if you want to deepen the strength, you may wish to practice the locust style of leg lifting at the same time. This action can strengthen our back muscles and improve back pain. But be careful not to practice this action during pregnancy. Bow 1, prone on the floor, hands flat on the floor at your sides, ready to bow. 2. Bend your knees upward, imagine that the soles of your feet are about to touch your hips, and grab your ankles with both hands backhand. Remember to kick your hands with your feet instead of grabbing them with your hands. Let your feet keep kicking back hard, raise your hands and bring up your upper body with your hands. Slowly lift your head, chest and thighs off the ground in turn. 3, the upper body first off the ground, and finally lift the thigh below the ground, in addition to backward, it is more important to lift up. 4. Straighten your elbows, inhale, raise your feet as high as possible, and push your strength away from your body. At the same time, only your abdomen is left on the ground. Bowing can effectively stretch and strengthen our back muscles. For friends who have worked for a long time, bowing is a good action to relieve back pain.