Long time sedentary, not the correct posture to see the mobile phone computer, will seriously lead to upper back muscle tension and pain
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If you want to prevent or relieve the pain, it is very necessary to add appropriate stretching exercises to your daily life
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Today I recommend a set of flexible spine, release upper back pain Yoga sequence, let’s have a look: 1 The four legged stool starts, hands and legs open to hip width Put your hands directly under your shoulders, and your thighs are perpendicular to the cushion Inhale and stretch from the head, extending the spine one by one Exhale from the tailbone began to roll, a section of the arch back up Repeat group 5-8 2, hero forward Kneel on the mat Keep your knees apart and your thumbs together Sit on your heels, exhale and bend forward Extend your arms forward with your forehead on the ground Keep 1 minute 3, hero forward + side stretch Start with baby Cross your hands and move to the left Hold for 30 seconds and stretch with 4 or 8 words on the other side Prone, hands on the floor, forehead on the Yoga brick Arms crossed, palms down Hold for 30 seconds, then change the other side 5, supine bellows Lie on your back with arms at 90 degrees apart Bend your knees, feet near your hips Legs vertical to the ground, legs to the right side, close to the mat surface Hold for 30 seconds, change the other side 6, arm against the wall extension Easy to sit, arms against the wall raised into 90 degrees Inhale, reach your arms over your head and touch your fingertips Exhale back into the letter “W” Repeat for 10-15 times
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Side neck extension Kneel on the mat Cross your hands behind your right side and clip in your elbows Exhale, sink right ear to right shoulder, keep left shoulder still Then slowly tilt your chin down slightly to your right shoulder Stay 30 seconds, change the other side 8, sit and twist the spine Long sitting position on the cushion, bending left knee Place the left foot on the outside of the right thigh Inhale, hold hands flat, spine extended Exhale and turn left Put your right elbow against the outside of your left thigh Put your left hand at the back of your body for 30 seconds and change to the other side Choose a comfortable and easy sitting position Raise your arms horizontally, exhale and bend to the right Put your left hand on the back of your head, turn your head and look up to the left
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Hold for 30 seconds, change the other side
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For Jia Ren who has already had pain in his upper back, in addition to the above exercises, you should also pay attention to adjusting your body posture! I am Meimei, pay attention to me, share free courses for you, and we will make progress together!.
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