“Rib adduction” in addition to “shoulder outward rotation sinking”, it is estimated that “rib adduction” is also a password often said by teachers in yoga classes.
Common examples of ribs protruding: in downward dog pose, if the ribs protrude, you will find that the upper back collapses and the shoulders squeeze.
The thoracic spine is not well extended at this time.
Moreover, in downward dog pose, the strength should come from the arm to the back, but if the ribs collapse, the strength will break at the shoulder, which is one of the reasons why many people can’t jump up from downward dog pose.
In head handstand, elbow handstand and hand handstand, if there are ribs protruding, it will be more obvious in these three handstands.
The ribs will fall forward.
The waist is collapsed and the body is not in a straight line.
How do you know if your ribs are protruding? Without this awareness, it is difficult to notice that your ribs protrude.
Generally, you will understand after several reminders from the teacher.
If you want to know, you can do individual pose and ask your partner to take photos to see the situation of your ribs when doing pose.
Why do ribs protrude? The misalignment of bones is generally due to the wrong muscle strength.
When the abdominal core is confiscated and the back strength is not activated, it will lead to rib bulging.
Another point is that when the shoulders are stiff and the chest cannot be opened, the ribs will protrude to compensate.
How to close the ribs? Suit the remedy to the case 1 Exercise your abdomen and back strength and retract your abdomen.
At this time, you will feel the start of back strength.
In addition to the awareness of retracting ribs, we usually pay more attention to exercising the strength of the back, such as inclined plate, elbow plate, side plate and so on.
[exercises to strengthen abdominal and back strength] ↓↓↓ 2.
Adjust with breathing.
You can also adjust with breathing.
Stand or simply sit.
Adopt chest breathing: when inhaling, the abdomen retracts, the chest expands, keep the abdomen retracted when exhaling, and the ribs sink and retract.
You can put your hands on both ends of the lower ribs.
When exhaling, in addition to the abdominal retraction force, both hands retract the ribs inward and downward at the same time Bone…