Sitting for a long time or looking down at mobile phones and computers will lead to muscle tension and pain in the upper back.
If you always feel pain in your upper back and stiffness in the back of your cervical spine, it is very necessary to add appropriate stretching in your daily life! Today, I share a yoga sequence to release upper back pain.
It teaches you to relax your upper back in an all-round way.
You can practice anytime, anywhere.
Hurry to collect it! Action 1.
Prepare for simple sitting, put a yoga brick under the sitting bone to inhale, slightly side the head to the right, put the right hand on the left ear to exhale, tighten the core, slightly force the left shoulder downward to keep the spine extended, the body does not skew, stay for 10-12 breaths, and then exchange the other side of the action 2-3.
Keep simple sitting, inhale, cross your hands on the back of the head to exhale, tighten the core and ribs, Inhale backward with the chest arched back, open the elbows of both hands, open the chest, extend the spine section by section, and repeat the exercise for 10-12 times.
4.
Keep simple sitting, inhale, straighten the right hand upward, exhale, tighten the core, bend the body to the left side, stay for 10-12 breaths, and exchange the other side.
5.
Support the ground with both hands, kneel on both knees, exhale with the wrist facing the front, and tighten the core, The shoulder blades are full and stay upward for 10-12 breathing movements.
6.
Withdraw from the previous action, kneel on both knees, thigh vertical to the ground, exhale, tighten the core, straighten your hands forward, extend the lumbar spine at the forehead point, and stay for 10-12 breathing movements.
7.
Keep the basic forearm of the previous action, bend your elbow backward, and stay for 10-12 breathing movements.
8.
Lie prone, open your hands to both sides, exhale close to the ground, and tighten the core, After the body stays on the right side for 1-2 minutes, exchange the actions on the other side.
9.
Lie on your back, bend your elbows, press your hands under your hips, exhale, tighten the core, push your chest upward, tilt your head back slightly, and stay for 10-12 breaths ▼▼▼ want to learn more follow-up videos ▼▼ select yoga products in the lower left corner of the recommended points for good lessons and good things in the near future..