In fact, the main reason for back pain is that the spine is inflexible, and the muscles around the spine are stiff and weak.
Today, we recommend a set of flowing yoga sequences, mainly for back muscle exercises, to effectively relieve back pain.
Flow yoga to relieve back stiffness and pain ↓↓↓ 1.
Mountain Pose+Cactus Arm Mountain Pose stand, open your hands and bend your elbows, help open your chest and look up, keep your thoracic spine and cervical spine extended, and don’t squeeze your lumbar spine to keep five breaths.
2.
Tree type variant bends your left foot to step on the inside of your right thigh, and your hands embrace your elbows behind you to help open your chest and keep five breaths, Changing sides 3.
The three variant of the warrior style effectively strengthens the back and buttocks.
The hands are interlocked behind the back, the left leg is raised up and backward, the chest is extended forward, and the hands are kept away from the hips for 5 breaths.
Changing sides 4.
The variant of the humble warrior style bends the left leg 90 °, the right leg is straightened and buckled in 60 °, the hips are straightened and the hands are bent and opened, the thoracic spine is extended upward, and the upper part is kept for 5 breaths.
Changing sides 5.
The diagonal wrist is aligned with the shoulder, and the heel is aligned with the toe, The core of the abdomen starts in a straight line, and the back muscles are plump and keep breathing for five times.
6.
Cat/cow stretching the wrists to align with the shoulders, knees to align with the hips, exhale, curl the tailbone, rotate the pelvis, lunge, watch the navel inhale, rotate the pelvis upward, lower the lumbar vertebrae, extend the thoracic vertebrae and cervical vertebrae to see the upper part, repeat for five times.
7.
People with a stiff back in half Camel pose have difficulty in doing Camel pose, so the knee can be the same width as the hip in half, Step on the ground and hold the back of the hips with both hands, bend the elbows, extend the chest upward to keep the hips aligned with the knees, and extend the cervical spine and lumbar spine to keep five breaths.
8.
The downward dog style effectively exercises the strength of the back and abdomen.
Pay attention to the five fingers spread, the abdomen adducts, and the sitting bones are sent backward to keep five breaths.
9.
The upward dog style improves the flexibility of the back, focusing on the shoulder outward rotation, and the shoulder blade pushes the thigh forward and inward rotation, Spread the lumbar spine and keep five breaths 10.
The human sphinx puts its elbows on the ground, aligns the shoulders, and the arms are parallel to the legs, the backs of the feet are straight, and the elbows are pulled back, so that the chest is extended forward and the tongue is stretched out, which can promote the body to relax and keep 10 breaths – 2 minutes 11.
Sitting Cattle Cattle Cattle stretches its legs and sits with hands on the knees, exhales, the spine is opened backward, the pelvis is rotated, the bow is bent, the spine is inhaled, the spine is opened forward, the pelvis is rotated forward, The thoracic vertebrae are upward, and the cervical vertebrae are extended for five times.
12.
Simple sitting meditation.
In sitting meditation, relax the spine.
Relax the body and mind.
It is recommended to practice every morning or before going to bed to improve the flexibility of the spine.
As young as the spine is, people are as young as they are.
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102, Unit 2, Building 7, Fengle Community, Xinxing Street, Baita District, Liaoyang City (the back of social security)..
