Yoga, a lot of people may encounter such a situation, is yoga, always like to shrug, a long time, the trapezius position on the shoulder, will become sore, very strong, very distressed
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Sometimes, they shrug unconsciously, sometimes they try very hard to control, but they can’t control it, or they shrug for a while, and then they start to shrug
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Why? Reason 1: it’s not easy to breathe
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Many experienced teachers may know that many people who don’t breathe well tend to shrug their shoulders in yoga
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In fact, it’s not only yoga, but also in daily life
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She shrugs when she inhales
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Reason 2: the superior trapezius muscle is only innervated by the accessory nerve
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The superior trapezius muscle and the muscles around our eyeballs are all muscles that are separately innervated by the accessory nerve
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The brain directly commands them
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Compared with other muscles, they start more quickly, resulting in shoulder shrugging
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In addition, the accessory nerve is very sensitive, easily affected by stress, anxiety, irritability and other emotions and produce tension, so some people, as long as the body is very nervous, will appear shrug
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Reason 3: the inferior trapezius muscle is weak, leading to the superior trapezius muscle compensatory yoga
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People who have some understanding of anatomy may know that the function of the superior and inferior trapezius muscle is different
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The superior trapezius muscle has the function of lifting the scapula, but the inferior trapezius muscle has the function of pressing the scapula
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Therefore, the current trapezius is weak, and there is no strength against the strength of the upper trapezius to lift the scapula, so the shoulders naturally shrug up
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Therefore, if you always like to shrug your shoulders in yoga, you need to check your breathing problems first
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Second, you need to learn to relax and regulate your mood
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Don’t be too nervous
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Third, you need to strengthen the practice of lower trapezius
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For those who like to shrug their shoulders and the back of their shoulders has become thicker and stronger, in addition to the above adjustments, they also need to strengthen the relaxation exercise of the superior trapezius
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3 movements to relax the superior trapezius muscle 1
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Massage the fascia ball or tennis ball to the position of the superior trapezius muscle, press the fascia ball or tennis ball down deeply, roll slowly and controllably until it is completely relaxed 2
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Dog style variant kneels on the cushion surface, inhales and extends the spine, exhales, bends forward, stretches the left arm from the front of the body, and holds 5-8 breaths on the cushion surface, Change the other side 3
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Bird King arm kneels on the cushion surface, hip sits on the heel, left arm is under, two arms are intertwined, big arm is parallel to the ground, small arm is perpendicular to the cushion surface, keep 5-8 breaths, change the other side 3 movements to relax the lower trapezius
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1
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Locust prone on the cushion surface, put both hands straight on both sides of the body to inhale, extend the spine to exhale, At the same time, lift your legs and arms up, hold your hands together, or focus your consciousness on the lower trapezius muscle, feel its contraction, hold for 30 seconds to 1 minute, repeat exercise 2-3 group 2, shoulder extension and weight-bearing exercise, kneel on the mat surface, extend your arms backward, clamp your hands with bricks, extend your spine in the middle position, open your chest, hold for 20-30 seconds, repeat exercise 2-3 group 3, half Cobra prone on the mat surface, Put your hands on both sides of the chest, clamp your elbows inside, relax and sink your shoulders, feel the tightening of the lower trapezius, inhale and extend your spine, exhale, extend your spine forward and upward, open your chest and raise your head, watch your elbows in front, keep the tightening of the trapezius, slowly straighten them for 30 seconds – 1 minute, repeat exercise 2-3 groups, click the video number below to watch more dry goods, remember to praise + pay attention! Teacher wechat can long press the figure below to identify the QR code, add a point in the lower left corner to select yoga products.
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