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According to statistics, more than 80% of people have experienced low back pain, especially sedentary office workers
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Incorrect sitting posture will bring great pressure to the lumbar spine and induce low back pain
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Today, I’ll share a set of Yoga sequence, which can relax the lumbar spine and surrounding muscles, practice every day, and the waist won’t hurt for thousands of years! 1
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Lie on your back and relax Lie on your back with knees bent and feet as wide as the mat Bring your knees together and let your thighs rotate inward to give space to the sacrum Press the cushion on your hips and put your hands on your abdomen and chest Relax your shoulders, feel the breath and expand your chest and abdomen Control the breathing rate and repeat 10 times
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2
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Lie on your back and grasp your big toe Lie on your back, straighten your left leg forward and bend your right knee Grasp the right big toe with your right hand, inhale and extend Exhale, slowly straighten your right leg and pull it toward your chest and abdomen Keep your hips centered and your shoulders pressed against the ground Stretch the hamstrings and the back of the back with an extension band Keep 5-8 breaths and Practice on the opposite side
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3
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Supine needle eye pose Lie on your back with your knees bent and your heels close to your hips Put your right ankle on your left thigh and open beside your knee Put your hands around the back of your left leg and relax your lower leg Exhale, pull your thighs toward your chest and abdomen, and sink your shoulders Keep 5-8 breaths and practice 4 and half fish King pose on the opposite side Sit up, bend your knees and put your left foot on the outside of your right hip Place the right foot on the side of the left thigh and press the ischium against the ground Inhale, extend the spine upward, exhale, and twist the body to the right Hold your right thigh with your left hand, and point your fingers back with your right hand Relax your shoulders down and look behind you Keep 5-8 breaths and practice cat cow pose on the opposite side Kneeling at four corners, hands under shoulders The knees are the same width as the hips, and the thighs are perpendicular to the ground Inhale and rotate the pelvis upward, raising the head to extend the spine Exhale, roll your tailbone down and arch your head back There is controlled rotation of the spine section by section With breathing, dynamic exercise 10 groups 6, dog pose Kneel from the four corners, inhale, raise your head and extend your chest Exhale, straighten your hands forward and land your chest down Keep your thighs perpendicular to the ground and your forehead on the ground The shoulder blades close together and extend the entire spine Relax your shoulders and keep 5-8 breaths
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7
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Sphinx Lie prone with shoulders slightly larger than hips and insteps close to the ground Hands straight forward, shoulder width apart Exhale, pull your elbows to your chest, and your arms are vertical to the ground Shoulders down away from ears, chest forward up The clavicle is extended and the tailbone is rolled down to give space to the lumbar spine 5-8 breathing is maintained, and the contents of the official account are slowly restored
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