Shoulder neck stiffness and pain is not a small matter
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We should learn to do simple shoulder neck relaxation for ourselves, so as not to lead to cervical spondylosis– Shoulder and neck physiotherapy 2 steps — step 1: stretch and strengthen the neck, simply sit with your right hand on the ground, cover your left hand over your right ear, turn your head to the left, look for your left shoulder with your left ear, keep your right shoulder sinking, keep breathing for 10 times, lie on your back on the other side, first support your elbows on the ground, lift your chest, put your legs together on the top of your head, straighten up, straighten your hands towards your feet, and keep breathing for 10 times, Beginners practice under the guidance of the teacher
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They mainly exercise the muscles around the neck
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They sit with their hands clasped with ten fingers, raise their elbows, lean back, keep breathing for 10 times, lie on their back, bend their knees, align their ankles with their knees, clasp their hands with ten fingers below, lift their hips, find their chest and chin, keep breathing for 10 times, keep their feet together, keep their knees apart, keep their heels off the ground, and clasp their hands with ten fingers behind the head, Move forward and down to the ground to keep breathing for 10 times
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This pose is more difficult and requires more neck strength
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Beginners practice under the guidance of teachers
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First, start with the wheel pose, support the ground with both hands, touch the ground on the top of the head, and then grasp the ankles with both hands to keep breathing for 10 times
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Step 2: stretch the shoulders, lie prone, open the right hand to the right, bend the elbows, support the ground with the left hand, and turn the body to the left, Hold for 1 minute, switch sides in Pug pose, step on the ground, touch the knee, raise the hips, chest, chin and arms close to the ground, hold for 1 minute in needle piercing pose, start from Pug pose, straighten the left hand forward, pass the right hand through the left armpit, straighten the right hand with the palm facing up, hold for 1 minute, simply sit on the other side, clasp the hands behind the four fingers, keep the left hand down and the right hand up for 1 minute, Repeat simple sitting on the other side, with both hands Eagle arms, wrap around each other, lift the elbows, keep the palms away from the face for 1 minute, repeat prone lying on the other side, keep your feet together, stretch your insteps, extend your hands forward, and keep your forehead close to the ground for 1 minute
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It is recommended to practice before going to bed every day to effectively improve sleep! ▼ teacher wechat ▼ Yoga Music Collection ▼ today’s best People who choose yoga are watching.
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