Add teachers’ WeChat to watch teachers’ circle of friends~In yoga classes, we often see many people with tense shoulders, as if they put the whole world on their shoulders.
Some of them will have shoulder pain or injury, so they come to practice yoga.
Others suffer shoulder injuries due to improper practice.
The shoulder is the most flexible joint of the human body.
If you do not pay attention, it is easy to cause injury.
Five yoga postures are recommended to prevent shoulder injuries during practice, speed up the recovery of injured shoulders and relieve pain.
1.
Relax to do Vinyasa.
Here, Vinyasa refers to four pillar support, up dog style and down dog style.
In flow yoga, this group of tandem movements often occurs.
If you are a beginner, you must do simple variations, such as landing your knees on the four pillar support, not doing the Up Dog Pose, but lifting your heels when doing the Down Dog Pose.
2.
Open the chest in Warrior Pose If the chest is tense, the shoulders will have pressure.
When these muscles shorten, they squeeze the shoulders.
If you sit, cycle or like to stay in the sofa for a long time, it will lead to hunchback and chest compression.
A simple way is to turn your palms up and your shoulders outward in Warrior Pose.
It can relieve pressure, increase the strength of upper body muscles, and reduce the pressure on neck, shoulders and upper back.
3.
Shoulder stability is required for using the auxiliary elbow plate to support the small arm, peacock style and scorpion style.
However, when we put the weight on the small arm, if the chest strength and latissimus dorsi strength are not enough, the elbows will gradually open and the shoulders will have more pressure.
This is the shoulder is very tired, which will lead to injury.
It is important to keep your small arms and shoulders the same width with the yoga belt.
You can also put a brick under it.
At the same time, when your comprehensive strength is not enough, you need to use wall assistance to do elbow handstand.
4.
Check your four column support.
When you support the four column support, keep the big arm and small arm at 90 °.
You will need to activate the core muscles, chest, and triceps to stabilize the shoulder and reduce the pressure on the shoulder.
If you have the habit of lowering your shoulders too low, land your knees until you are strong enough to do the pose.
5.
Strengthen the latissimus dorsi like wings on the back.
Used to stabilize the scapula.
Generally, this muscle is weak.
In short, if the latissimus dorsi is stronger, the shoulders will be easier.
So, how to use yoga to activate this muscle? Standing leg lifts can help you feel.
Make sure your elbows are bent to catch your big toes and pull your arms toward your body.
You will feel the strength of biceps brachii and adduction of scapula, which is the activation of latissimus dorsi- Bonus for comments – Today’s topic: Use skills to make practice easier.
Tell me about your experience~Welcome to leave a message.
Before 12:00 on November 10, we will select the most lucky Jiayou from the selected messages and send it to the Pilates Core Bed Coaching Course below for review.
Yoga video number ▼ Good article ▼ in the near future.