In the yoga class, we often hear the teacher remind us: “pay attention, don’t stretch your elbow too far”.
What exactly is hyperextension? How to avoid and improve inertia overstretch? 1、 What is hyperextension? When the joint angle exceeds 180 °, it exceeds the physiological curvature of the normal joint, which means overextension, that is, overextension.
2、 What are the hazards of overstretching? Pain, dislocation, strain and other conditions are easy to occur during the practice of supporting asanas.
When the bone is not in the right position, it is easy for other parts to compensate, affecting the practice effect.
3、 How to improve elbow hyperextension? Female elbow hyperextension is more likely to occur than men.
This is because women are flexible but not strong enough.
Therefore, strengthening arm muscle strength can improve this problem.
The following sequence can be practiced frequently to strengthen arm and shoulder strength! 1.
In downward dog pose, lie prone on the mat, put your hands on both sides of the chest, exhale, hook your toes back, lift your hips up, straighten your hands, extend your back, lift your thighs back, straighten your knees, step your heels on the ground, look at your navel, and keep 5-8 breaths.
2.
In downward dog pose, inhale, move your weight forward, and put your hands directly under your shoulders, elbows and eyes relative to your abdomen, straighten your legs, and push your heels back on your head, shoulders, hips, knees The ankles are on the same plane and the eyes are inclined to the front, keeping 5-8 breaths.
3.
Four column support from the inclined plate, exhale, bend the elbows to the trunk and arms vertically, enter the four column core to tighten, keep the shoulders away from the ears and eyes to the front, and keep 5-8 breaths.
4.
Dolphin from the downward dog pose, the hands are in turn close to the ground, the forearms are parallel to each other, the elbows are pressed down, the legs are straight, the feet walk forward as far as possible, the sitting bones are lifted high, the back is extended, the armpits are extended, and the head is looked up, Keep 5-8 breaths.
5.
Sit and stand in the reverse table walking stick style, straighten your legs forward, hold your hands behind your hips, inhale your fingertips forward, straighten your spine, extend your back, exhale, push your hands, lift your hips up and step on the floor as much as possible, keep your head in a straight line on the extension line of the spine, and keep 5-8 breaths.
6.
In the side panel style, exhale from the inclined plate, turn your torso to the left hip, tighten your abdomen, relax and straighten your shoulders, and lift your left hand up, Keep your fingertips facing the sky and your feet close together.
If you are unstable, you can turn your head to look at your left hand and keep 5-8 breaths.
7.
Lie on your elbows with your hands in front of your chest, exhale with your fingertips facing the front, hook your toes back, push your elbows on your hips and thighs off the ground, enter the elbows to support your body in the same plane, relax your shoulders and push your heels back hard.
Keep 5-8 breaths in front of your eyes, and Practice on the opposite side.
8.
Exhale from the elbows on the side, Turn the trunk to the right and lower the hands and arms, lift the fingertips towards the right hip, inhale in a straight line, straighten the right hand upward, relax the shoulders, turn the head to the right hand, keep 5-8 breaths, restore the elbow plate, and change to the opposite side practice – recommendation – Yoga small station breathing – Meditation – Reading – Life – Yoga long press the identification QR code to pay attention to me..
