Always feel wrist pain when practicing yoga support poses? It is related to the following two points: 1.
The core strength is weak, as shown in the figure below.
When practicing the inclined plank, the lack of core strength leads to waist collapse, which is easy to cause shoulder and wrist compensation, and over time, wrist or shoulder pain occurs.
2.
For example, the above figure shows that the strength of the arm and shoulder is not activated.
When the diagonal plate is used for support, the core strength is tightened, and the big arms and small arms are tightened and lifted upward, which can well share the pressure of the wrist.
Therefore, strengthening the core strength and arm strength is the key! Today, we prepared 7 movements for Jiaren, which can not only strengthen the arm endurance but also strengthen the core strength.
Finally, we relaxed our wrists.
Jiaren who always have wrist pain must practice more! 01 Action tips: Vajra sits, hands are raised horizontally, and the core is tightened; Pay attention to shoulder sinking, and cooperate with breathing; Move your hands clockwise for 30 times at a slow speed; Feel the movement of the entire shoulder girdle area.
02 Action essentials: then rotate counterclockwise for 30 times; Be careful not to raise your arms above your shoulders.
03 Action tips: Prepare two yoga mats, and hold the bricks horizontally with both hands; Note that the core is tight and the arm height is lower than the shoulder; Feel the big arm and small arm tighten at the same time, and stay for 30 seconds; In groups of 30 seconds, it is recommended to practice 3-5 groups.
04 Action essentials: Cattle and cow type preparation posture, tighten the core; Cooperate with breathing, and make clockwise circle; Then draw a circle counterclockwise to keep the pelvis stable; Dynamic practice 12-15 times.
05 Action tips: exit from Cattle and Cow style and enter the inclined plank; The shoulder is perpendicular to the wrist, and the core is tight; Tighten the big arms and small arms, and tighten the gluteus; Feel the muscles of the whole body working together; Hold for 5-8 breaths.
06 Action tips: turn around and sit on the mat, with your hands on the back of your hips; Fingertips face the body, the core tightens the chest, opens and pushes forward; Exhale, tighten the core, straighten the hip upward, and lift the pubic bone upward; Feel the power of the core and arm, and stay for 5 breaths.
07 Action tips: finally, relax your wrists as shown in the figure; Hold for 8-10 breaths per movement.
When practicing yoga, you must pay attention to the overall strength of your body, rather than concentrated compensation from a certain part, especially for beginners..
