Never underestimate the harm of hunchback;
1. Muscle tension will cause shoulder and neck pain, and in severe cases, it will compress the neck nerve, causing headache and arm numbness.
2. The neck curvature is reduced, resulting in insufficient blood supply to the brain, which makes people feel ashamed all day and unable to play.
3. Decreased abdominal cavity volume affects digestion and nutrient absorption, leading to constipation.
4. Round shoulder posture will make the diaphragm tense and increase the workload of the heart.
After reading these, did you stand up unconsciously? Don't be afraid, it's not too late to start exercising and correcting. Today, Bian Xiao will share some postures for you, so that you can bid farewell to hunchback completely!
1, primary crane Zen style
A. Squat on the ground, with both hands and fingers flat on the ground, fingertips forward and elbows slightly bent; Inhale and support on the ground with your hands. Bend forward slowly and let your feet off the ground.
B. Tighten your feet to your hips. Keep your body balanced, raise your hips and legs, and extend your head downward. Maintain the balance of the body;
C. Keep the action for 30s, practice on the other side, and repeat the action for 5 times.
2. Intermediate crane Zen style
A. Strengthen practice on the basis of primary crane meditation, lean forward, slowly stretch your legs upward, raise your hips and legs, straighten your back as much as possible, and keep breathing evenly;
B. adjust your breathing and keep this posture. Finally, slowly put down your legs, let all your calves land, relax and take a deep breath;
C. Keep the action for 30s, practice on the other side, and repeat the action for 5 times.
Step 3 Squat down and lean back
A. Sit on the ground, open your feet, raise your arms above your head, cling to your ears, and expand your shoulders and chest;
B. Inhale, the pelvis is stable, the spine stretches to make the body lean backwards, the arms stretch along the sides of the ears to drive the body to stretch backwards, and the spine and head stretch backwards to keep breathing even;
C keep the action for 30 seconds, practice on the other side, and repeat the action for 5 times.
4. Just sit with your shoulders open
A. Sit on the ground with your knees bent, look straight, keep breathing naturally, pause for a moment, lean forward slightly, straighten your arms, and clench your fists backwards;
B. Lift shoulders horizontally and shoulder level, adjust posture, give space for arms to stretch backwards, fully open underarms, and breathe in to relax;
C. Keep the action for 30s and repeat the action for 5 times.
Have you learned today's moves? Remember to relax after practice, which can make the practice more effective!