When practicing yoga, especially in yoga private physical therapy, many Gaja people may hear the yoga teacher say that your problem may be upper / lower cross syndrome…
Therefore, many Gaja people have questions in their minds, what is “upper / lower cross syndrome”? Serious? How to solve it? Well, let’s talk about this issue with you today.
Let’s have a look.
1、 Suprachiasmatic syndrome suprachiasmatic syndrome, in simple and popular terms, refers to the imbalance of upper body muscles.
Specifically, the muscles of the shoulder, the back of the neck and the chest are stiff and tense, while the deep flexors of the neck and the muscles of the middle back are weak.
The common problems in daily life, such as round shoulder hump, head tilt forward, neck probing, shoulder and neck pain, and cervical spondylosis, are all related to superior crossing syndrome.
Five movements can help you improve the upper crossing syndrome.
1: kneel on the cushion surface, spread your legs apart with the same width as your hips, press the back of your legs and feet against the cushion surface, inhale and extend the spine, exhale and bend downward, stretch your arms forward to find the ground, and keep 5-8 breathing movements.
2: for most beginners with stiff shoulders, you can use more comfortable passive shoulder opening exercises to lie on the cushion surface, Put the Yoga brick on the back of the thoracic vertebra and the back of the head.
The people can choose and adjust the height and action of the Yoga brick according to the specific situation of their own body.
Action 3: King Kong kneels or simply sits on the mat with his hands flat in front of him, holds the stretching belt with his right hand upward and backward, and holds the other side of the stretching belt with his left hand backward and palm outward, and pulls the stretching belt with both hands to keep 5-8 breaths, Move 4 on the other side: lean against the wall or stand “W” to practice mountain style standing.
Open your feet at the same width as your hips, lift your hands flat on the side, bend your elbows, inhale with your forearms vertical to the ground, lift your hands up over your head and exhale, bend your elbows downward, form a “W” shape, and clip your shoulder blades inward on both sides.
Repeat the exercise 15-20 times.
Move 5: lie prone on the mat, exhale with your feet at the same width as your hips, lift your legs at the same time, open your chest, and stretch your arms forward to exhale again, Open your hands to both sides in a “Y” shape, then continue to open them to both sides in a “t” shape, and then extend them backward in an inverted “Y” shape.
Then, dynamically repeat the exercises from the back of your body to the starting position.
Group 2, lower cross syndrome lower cross syndrome, in popular terms, is the imbalance of the muscles of the lower body.
The specific manifestations are hip flexors, lumbar muscles, rectus femoris, deep back extensors and erector spinae muscles, which are tense and stiff, while the hip muscle groups and abdominal muscle groups that cross them are weak and weak.
Common problems in daily life, such as lumbar back pain, lumbar intervertebral disc problems, lumbar muscle strain pain, and even knee pain, are related to it.
Five actions can help you improve the lower cross syndrome.
Action 1: stand in mountain style, with feet separated by an appropriate distance and toes facing straight ahead.
Inhale to extend the spine, raise your hands above your head, and then bend your hands downward.
Put your hands on the front side of your body to inhale again.
Extend your hands forward to the farthest end and exhale.
The whole spine is completely extended and relaxed for 1-2 minutes.
Action 2: stand in mountain style, take a big step backward and put the back of your left leg on the ground, The right foot is 45 degrees outward, the knee is bent in the same direction as the toe, the left foot is close to the hip, inhale, extend the spine, exhale, twist the right hand to hold the instep of the left foot, open the chest and the left hand to support the cushion surface for 5-8 breaths, and change the other side action 3: lie on the cushion surface, with both feet at the same width as the hip, put both hands on both sides of the body, bend the knees, and slowly lift the hips close to the hip, and the lower legs are vertical to the cushion surface, Keep 5-8 breathing movements on both thighs in parallel 4: lie on the cushion surface, put your hands on both sides of the chest, inhale and hook your toes back, exhale, tighten the core and straighten your legs, and keep your body in a straight line 5-8 breathing movements 5: lie on the cushion surface on the left side, bend your knees, put your feet together, put elastic bands on both thighs, exhale, open your right leg and restore it, repeat the practice 20-30 times and change the other side PS: the solution to the upper and lower cross syndrome, in principle, If there are no other problems, the solution is to relax the tense and stiff muscles and strengthen the weak and weak muscles.
However, in real life, many people may have other problems at the same time.
Therefore, people should also make specific analysis according to specific situations.
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