You need to face the computer for a long time at work, and Ge You has been playing with his mobile phone for a long time when he comes home from work.
Did you find that our life has been flooded with various electronic products? And how’s your neck and lumbar spine? Today, Xiao Bian shares two sets of physiotherapy yoga for everyone, one set to relax the shoulders and neck, and the other set to relax the waist.
At the weekend, you might as well spread out the yoga mat to relax your body! The first set: shoulder neck sequence ↓↓↓ 01.
The worship style kneels on the mat, inhales with the same width as the hip, stretches the spine, exhales, tightens the core body, bends forward and downward, puts the forehead on the ground, relaxes the shoulders with breathing, stays in the worship style for 1-2 minutes 02.
The fusion style variant exits from the worship style, kneels at the four corners and prepares a pillow or yoga block.
The upper body can be bent forward, the elbows are supported on the pillow, the hands are folded, and the fingertips are upward, Spine extension and breathing, stay for 1-2 minutes 03.
Rabbit posture exits from the fusing heart posture, ready to enter the rabbit posture forehead point, chin slightly inward, hands backward, respectively grasp the heel with chest arch, pay attention to tightening and breathing, stay for 1 minute 04.
Thread through the needle and kneel at the four corners, with the thigh vertical to the ground and the right shoulder downward, the left hand straight to the front and the side face to the ground, the hips stay in the middle for 1-2 minutes, and change to the other side 05 The bird king’s hand slowly exits from the rabbit pose, sits on the yoga mat with the right hand on the top and the left hand on the bottom, bends the elbows to form the bird king gesture.
Relax your shoulders, retract your ribs for 8-10 breaths, exchange your left and right hands up and down 06, bend your legs up and down, fold your right knee above your feet and heels close to the outside of your hips, sit on the ground with your right hand bending your elbows backward, and breathe with the ten fingers of your left hand, stay for 1 minute, change to the other side 07 The double angle posture exits from the cow face posture, stands up and enters the double angle posture.
The legs are separated about a leg distance, the toes point forward and inhale, the hands clasp ten fingers on the back, the chest opens the exhalation core, the pelvis is rotated, the body bends forward and the hands are as far away from the back as possible, and stay 5-8 breaths.
The second set: the sequence of relieving back pain ↓↓↓ 01, the downward dog posture enters the downward dog posture from the cat cow posture, keeping the back extended and the shoulders relaxed, away from the ears, Rotate the upper arm outward and push back the thigh root, stay for 5-8 breaths 02.
Exit from downward dog pose in sitting and twisting posture, sit and stand down, straighten the legs and bend the left knee on the outside of the right thigh, bend the right leg and close the right heel to the left hip, put the right hand on the outside of the left knee to inhale, extend the spine, exhale, open the chest and twist the body to the left, stay for 1 minute and then change sides 03.
Slowly lie on the mat in exhaust posture, and bend the knees of the legs and close to the core of the abdomen slightly, Keep your waist and back close to the ground, relax your shoulders, hold your calves with your hands, and stay for 1-2 minutes 04.
Lie on your back and twist your back, lift your legs, turn to the left and lift your hands horizontally, turn your head to see the chest cavity of your right fingertips open, and stay for 2 minutes, change to the opposite side 05.
Lie on the cushion in happy baby style, bend your knees, grasp the soles of your feet, exhale and tighten the core, and keep your waist and back close to the ground, relax your shoulders, and cooperate with your breathing, and stay for 1-2 minutes 06 The back arrow hip and the back of the thigh are close to the wall, the core is slightly retracted, the waist and back are kept close to the ground, the shoulders are relaxed, the eyebrows are extended with breathing, and stay for 3-5 minutes Tips: While electronic products bring us convenience, remember to exercise properly! The copyright belongs to the originator.
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