With the growth of age and the influence of bad living habits, many people’s shoulder joints become more and more rigid, and the shoulder and back become thicker and thicker.
What follows is that the posture is getting worse and worse, and the whole person looks mentally poor, especially old.
Serious will also cause cervical spondylosis, periarthritis of shoulder, dizziness, arm numbness and so on.
For yoga practitioners, stiff shoulders are difficult to open and become a barrier when practicing yoga.
Many middle and advanced asanas are not done well, such as inverted three-dimensional asana, backward bending asana and so on.
The reason why the shoulder joint is so important is that it is the joint with the largest range of motion in the whole body of the human body, and all activities of the upper limbs are inseparable from it.
The flexibility and stability of the shoulder joint are mainly maintained by the surrounding tendons, muscles and connective tissue.
The stiffness and pain of the shoulder joint are mostly due to the decline of the flexibility and stability of the joint.
To improve these problems, we need to reactivate these joint tissues.
Therefore, shoulder opening has become a must for us.
Today, Xiaobian will introduce seven shoulder opening yoga poses to the people.
Keep practicing and open the stiff shoulders as soon as possible! 1.
Baby kneel and stand on the cushion surface, with feet close together or slightly open, big toes close together, legs close together, and buttocks sitting towards heels; Lean forward, keep your abdomen close to your thighs, point your forehead on the ground, relax your neck, put your hands naturally on the side of your body, stretch forward, keep your palms close to the ground, and keep breathing for 5-10 times.
2.
Variant of baby pose: from baby pose, place a yoga brick or pillow in front of your head, bend your elbows on the pillow, and put your hands together to point to the ceiling; Move your body forward and down, put your head between your arms, straighten your back, don’t collapse your waist and pout your hips, and keep breathing for 5-10 times.
3.
In the rabbit pose, take the King Kong sitting position, inhale, put your hands next to your ankles, put your palms upward, and slowly bend your upper body forward until your forehead touches the ground; Exhale, lift your toes, hold your heels with both hands, straighten your hips, and push your back forward until your hips are straight; Breathe naturally, keep breathing 5-10 times, then relax and repeat 5 times.
4.
From the needle type to the four legged bench type, the right arm passes through the chest, straightens and sticks to the ground, and the palm is upward; Land on your right shoulder and forehead, turn your face to the left, extend your left hand forward, keep breathing 5-10 times, and then repeat on the other side.
5.
Simple sitting + Eagle arm sit on the cushion in simple sitting, bend the elbow, fold the right elbow on the left elbow, so that the elbows overlap up and down in front of the chest, and the forearms are wrapped around and perpendicular to the ground; Put your palms together, point to the sky, and keep your shoulders away from your ears.
At the same time, raise your elbows, deepen and stretch, keep breathing for 5-10 times, and then repeat on the other side.
6.
Sit on the ground with your legs straight forward, your hands on the ground and your hips raised; Bend the left knee, lower left leg backward, lift the right leg, put the right leg on the left thigh, bend the right knee, lower right leg backward, and overlap the two knees up and down; Lift the right arm, bend the elbow, put the right hand from top to bottom between the shoulders below the back neck, and lift the left hand from bottom to top until the two hands are tight; Hold 5-10 breaths and repeat on the other side.
7.
Stand in double angle mountain style, take a big step with your legs apart, toes forward, cross your hands behind your back, slightly expand your shoulders and open your chest; Inhale, raise your head, open your chest, exhale, slowly extend your body forward and down, make your back soft and slender, and straighten your arms up behind you; Continue breathing, try to make the head fall on the cushion, and keep breathing for 5-10 times; Exhale, slowly lift your head, keep your hands behind your back, and stretch your spine upward one by one.
Since the shoulder and back do not become so stiff in a day, the effect of opening the shoulder and back is obvious.
It is best to practice the above exercises every day.
If you persist in such practice for a few months, you can naturally see the effect.
Avoid fishing for three days and drying the net for two days, otherwise your shoulder and back will not open for 10000 years.
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