Stamp the blue words on it and pay attention to us! In recent years, low back pain is no longer the patent of the elderly.
According to the survey results, young people are also suffering from all kinds of low back pain! If you don’t pay attention to low back pain for a long time, it is likely to evolve into lumbar disc herniation! The two main culprits of low back pain are mainly attributed to: long-term bad posture, such as improper posture, prone to chest hunchback, lumbar muscle strain, and long-term sedentary is the biggest culprit.
How to improve low back pain? Today, Xiaobian has prepared a yoga sequence to improve low back pain.
Let’s have a look! 01.
Cat cow pose with shoulders perpendicular to wrists and hips perpendicular to knees.
Enter cat cow pose, exhale, bow your back with chest, inhale the core, raise your head and extend your spine for 8-10 times.
02.
Exit dog pose from cat cow pose, enter dog pose with thighs perpendicular to the ground, tighten the core and extend your spine, extend your hands forward for 8-10 breaths.
03.
Lie prone, twist and lie prone on the yoga mat, inhale with your hands flat on your side, exhale with your right hand on your side, and exhale with your right hand on the ground, Turn the left waist to the left foot and land on the chest, open the chest, stay for 1 minute, and then change to the other side 04.
Downward dog posture: withdraw from prone twisting, enter downward dog posture, and stay in downward dog posture for 5-8 breaths 05.
Stand and bend forward to withdraw from downward dog posture, pay attention to tighten the core before moving the legs forward, start with both elbows embracing the base of both feet, and swing the upper body left and right for 8-10 breaths 06.
Bridge posture: withdraw from standing forward bending, lie on your back, and bend your legs and knees, Knees perpendicular to heels, hands on both sides of the body, inhale, prepare to exhale, tighten the core, hold the hip upward for 5-8 breaths 07.
Happy baby exit from the bridge, enter happy baby, pay attention to shoulder relaxation, waist back and hips close to the ground, tighten the core, and stay for 1-2 minutes 08.
Needle eye exit from happy baby, enter needle eye, right foot back close to the left thigh, shoulder relaxation, core tightening, and change sides after 8 breaths 09 In the bassinet, withdraw from the needle eye pose, straighten your legs, exhale forward, tighten the core, bend your knees close to the abdomen, put your hands around your legs, roll forward and backward, and keep your back for 8-10 breaths.
10.
Sit and twist to withdraw from the bassinet pose, slowly sit and stand on the cushion, straighten your legs forward, bend your right knee to the outside of your left thigh, put your left hand to the outside of your right knee, twist your body to the right and stay on the other side for 1 minute.
In addition to often practicing this yoga to improve low back pain, We should also pay attention not to sit for a long time.
Maintaining a correct posture is the best way to eliminate low back pain! After you’ve read it, you can watch it before you go 👍。.