The shoulder and neck is known as the crossroads of human health.
It is the position connecting the brain and the body.
Once there is a problem, it is easy to block blood vessels, resulting in the inability of oxygen to go up to the head, resulting in lesions in other parts of the body.
However, modern people often need to sit for a long time to face computer work, including some heavy mobile phone controls.
They spend far more than 8 hours facing digital products every day, which seriously affects the health of shoulders and neck! Today, I’d like to share 9 shoulder and neck Yoga maintenance actions.
I insist on practicing every day to get rid of neck stiffness and shoulder pain! 1.
Stretch the trapezius Vajra, sink the shoulders, straighten the back, inhale, slightly turn the head to the right, put the right hand over the left head ear, exhale, tighten the core, sink the left shoulder and stay for 10-12 breaths, and then change sides.
2.
Activate the cervical spine to keep the Vajra, straighten the waist and back, sink the shoulders, extend the top of the head, inhale, retract the jaw, and exhale the head against the chest, Lift your chin up, stretch your head forward, relax your shoulders, and repeat the exercise 10-12 times.
3.
Strengthen the strength on both sides of the cervical spine, maintain the Vajra seat, put your left hand on your thigh to inhale, put the palm of your right hand on the right side of your head to exhale, antagonize and push your right hand against your head for 10 seconds, and then change to the other side.
4.
Stretch your chest, move your shoulders back, bend your elbows back, and put your palms close to each other, In the back reverse prayer, if the hands cannot be folded, the extension belt can be used to assist the shoulder to stretch back and stay for 10-12 breaths.
5.
Stretch the latissimus dorsi muscle to inhale, straighten the right hand upward, bend the elbow backward, rotate the left shoulder outward, bend the elbow backward and buckle with the right hand.
If the right hand cannot buckle with each other, the extension belt can be used to assist the Jia people to stay for 10-12 breaths and exchange the other side.
6 Relax the posterior cervical muscles, put your thumbs on both sides of the posterior cervical vertebra, and massage both sides of the cervical vertebra from top to bottom.
7.
After relaxing the levator scapulae, put your hands back on the back of the shoulder, grasp and pinch the upper back up and down for 60 seconds.
8.
Stretch the outside of the big arm to maintain the King Kong seat, bend your elbows upward, put your left arm down, wrap your right arm around the palm center of the upper forearm, and lift your shoulders up and sink into the bird King pose, Keep the forearms away from the face for 10-12 times and change sides after breathing.
9.
Strengthen the rhomboid muscle to maintain the Vajra seat, bend the elbows and exhale flat before, tighten the core, force the elbows backward, tighten the shoulder blades to the middle of the spine, sink the shoulders, and practice dynamically for 10-12 times.
10.
Stretch the outer knees of the arms, kneel down, inhale the big legs vertically, extend the chest, extend the hands forward and exhale, The right hand passes through the left armpit, the right shoulder lands on the midline of the body, the side face is close to the ground, the left hand stretches his head, tightens the core and ribs, stops for 10-12 breaths, and changes the shoulder and neck blockage on the other side, all sick students! We must pay attention to less bow and more yoga! ▼ teacher wechat ▼▼▼ select yoga products in the lower left corner of the recent good lessons and good things recommendation point..