Today, I would like to recommend a yoga action that can effectively improve round-shoulder hump and open shoulders and chest.
People can practice when lying at home or in the office, and there are different degrees of difficulty.
You can choose to practice for 10-20 minutes every day according to your physical condition.
1.
Simple version 1.0, lying on the back of the cushion, put the yoga pillow horizontally on the back of the sternum, and put the other yoga block vertically on the back of the occipital bone, put your hands on both sides of the body, close your eyes and relax 2 Simple version 2.0 lies on the back of the cushion.
One yoga horizontal brick is placed on the back of the sternum.
The other yoga brick is placed on the back of the occipital bone.
Both hands protect each other.
The elbows are closed at the back of the head to relax.
The yoga brick under the head is placed on the back of the head with both hands holding each other’s elbows.
The yoga brick under the head is placed on the back of the head.
Both hands are stretched backward with the help of the extension belt to open the chest cavity and open the armpits to open the shoulders.
3 Upgraded version 1.0 – Lying on the back with the beam angle lying on the cushion, the head resting on the towel, the feet close to the perineum (also with the help of the stretching belt), the hands can be placed on both sides of the body or the elbows can be placed on the back of the head, and the eyes can be closed to relax.
This exercise can not only open the shoulders and chest, but also help open the hips, help relieve the symptoms of dysmenorrhea, regulate blood pressure, and relieve lower back pain, Relieve varicose veins and sciatica.
Lie on your back with your feet close to the perineum (you can also use the extension belt), a brick placed horizontally on the back of the sternum, a brick placed vertically on the back of the occipital bone, hands on both sides of the body, close your eyes and relax.
4.
The upgraded version 2.0 – The supine hero kneels on the cushion, with his legs close together and his feet open slightly larger than the hips, the hips sitting between his feet, the body lying back on the pillow, and the head resting on the towel can not only open the chest, At the same time, this posture can also help relieve the symptoms of dysmenorrhea by stretching the abdominal organs and pelvic region, stretching the abdomen, thigh, gluteal flexor, knee and ankle to strengthen the arch of the foot, relax the tired legs, and improve digestion.
5.
Upgraded version 3.0 – Lie on your back and sit in full lotus, bend your right knee, put your right foot in the groin of your left thigh, bend your left knee, put your left foot in the groin of your right thigh to form a full lotus, lay your body back on the yoga pillow, rest your head on the towel, close your eyes to relax.
This action can not only open your shoulders and chest, but also relieve the muscle tension of your legs, nourish the central nervous system, and reduce blood pressure.
No matter which of the above actions you choose, practicing every day can not only improve and prevent the problem of round-shouldered humpback, but also meditate while practicing, which can effectively improve our nervous system problems, calm down, release stress and fatigue, and promote sleep..
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