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No matter on the subway or in front of the dinner table, you can always see a large number of “bow party”.
But do you know, bowing your head and playing with mobile phones has a great pressure on cervical vertebra! According to research, when the head is in normal physiological position, the pressure on the neck is 10-12 pounds, about 10 pounds; When you lower your head and play with your mobile phone, the pressure on your neck is as high as 60 pounds, and your neck needs to bear more than 50 pounds! As a result, the problem of shoulder and neck is becoming more and more young and common as a result of playing with mobile phones for a long time.
Today, I recommend a group of simple yoga movements for you to practice at home.
It is very effective to relieve shoulder and neck pain! 1.
Lie prone on the left side of the mat, and raise your hands horizontally.
Exhale, keep your right hand still, and twist your body to the right.
Straighten your right leg, and bend your left leg to the back of your hip.
Point your right finger to the ground, and place a brick under your head.
Keep 5-8 breaths, and practice on the opposite side.
2.
Lie prone on the mat.
Keep your left hand on the bottom and your right hand on the top, and cross each other.
When exhaling, extend your fingers to both sides as long as possible.
Keep 5-8 breaths, and practice on the opposite side.
3.
King Kong kneels, Keep your knees together and your heels close to each other.
Grasp the stretching band with your hands and adjust it to your own width.
Inhale your arms up from the front of your body and exhale backward.
Inhale back to the top of your head and exhale your hands back to the front of your body.
Cooperate with breathing and practice dynamically for 10 times.
4.
King Kong kneels down and raises his hands to the top of your head.
Inhale and extend the spine upward and exhale and bend to the right.
Lengthen the left waist and look at the inside of the left big arm.
Inhale and straighten and exhale and bend to the left.
Lengthen the right waist, Look at the inside of the right forearm.
Cooperate with breathing.
Exercise 5.
King Kong kneels and raises his hands side by side.
The left hand is above the right hand, and he holds his shoulders.
The big arms are overlapping, and the small arms are intertwined.
The palms are facing each other, and the fingertips point to the ceiling.
Keep 5-8 breaths, and exhale to release his hands.
Exchange the positions of the left and right hands, and repeat the reverse exercise 6.
Stick style, bend the left knee, and place the left foot on the outside of the right hip.
Bend the right knee, and place the right foot on the outside of the left hip, The knees are folded up and down.
The hands are raised horizontally in front of the body, the right arm is raised up, and the elbow is bent behind the body.
The left hand is downward, bent, and the right hand is buckled behind the body.
Keep 5-8 breaths, and practice on the opposite side.
7.
King Kong kneels, and the arm is raised horizontally.
The left hand is in front of the body, and the elbow is bent, with the fingertips pointing straight up.
Keep the body still, and the right hand is left, overlapping the left arm.
When exhaling, extend the right hand to the left as far as possible.
Keep 5-8 breaths, and change the opposite side.
8.
Kneel and stand on the mat, The knees should be the same width as the hips.
The instep of the lower leg should be on the ground, and the thigh should be vertical to the ground.
The body should be bent forward and downward to extend the spine.
The arms should be straightened forward, and the armpits should be lowered.
Keep 5-8 breaths.
9.
Lie on the mat and bend the knees.
Place bricks under the head and thoracic vertebrae respectively, as shown in the figure.
Place the hands on both sides of the body, with the palms facing up.
Keep 9 poses for more than 3-5 minutes.
It is very simple and can be practiced at home, The key is to stick to it every day.
The result of high school students’ guidance is not satisfactory.
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