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Who doesn’t have a stiff neck, back or shoulder? Whether it is because of injury, sitting at work all day or walking, they are not consciously hunched.
Whenever you find yourself hunched with chest, try to stop, turn your shoulders back, and take a deep breath.
Do three (or more) simple open shoulder yoga poses, the shoulders will relax, the chest will open, and the breath will be smoother and deeper.
The following 9 open shoulder poses are worth a try! 1.
Stand forward (clasp your hands behind your back), clasp your hands behind your back with ten fingers, inhale deeply, and open your chest.
Exhale, knees soft, fold down, head gently towards the ground, and relax the neck.
If you feel comfortable, bend your left and right knees crosswise and feel your shoulders open deeper.
Take 5 deep breaths.
2.
Dolphin pose starts from the down dog pose, then kneels on the knees, bends the elbows, and holds the elbows to measure the distance.
The distance between the two elbows is the same width as the shoulder.
Then put the small arms parallel to each other on the ground, with the fingertips facing forward, and raise the hips.
With the head on the ground, the chest is extended towards the foot through the arm, strengthening the shoulder opening.
Take 5 deep breaths.
3.
It is OK to sit or stand in reverse prayer, with both hands on both sides of the body, and then bend the elbows to reach the back.
Keep your palms together, and in the middle of the spine, lift your hands up as far as possible to keep the spine extended and comfortable.
Take 5 deep breaths.
4.
Stand in eagle position, bending the left knee close to the chest.
Bend the right knee, wrap the left knee over the right thigh, and hook the left foot behind the right calf.
The right arm and the left arm are intertwined with the right hand on top.
Sit down slowly, lift your arms up, keep your balance, and keep your elbows and fingertips up and away from your face.
Keep 5 deep and long breaths.
Untie the hands and legs and repeat on the other side.
(You can also choose to sit down and keep your arm movements unchanged.) 5.
Bow down, bend your knees and grasp your ankles.
The feet and hands stand against each other.
Keep your knees as wide as your hips and lift your chest off the ground.
Take 5 deep breaths.
6.
The cow-faced king sits with his right hand raised to the ceiling.
Bend the right elbow and reach the palm to the middle of the shoulder blade.
Grasp the right elbow with the left hand and press down to strengthen the opening of the right shoulder (don’t be too anxious).
If this is easy for you, move your left hand to your back, middle of your back, and hold your right hand.
Gently lean back to the arm, and do not put pressure on the neck with the right arm.
Hold five deep breaths, then switch sides.
7.
The needle threading starts from the four-footed bench.
The right arm comes under the body, the right shoulder touches the ground, and the right temple touches the ground.
Keep your left hand in its original position, or turn slightly to the right to come directly in front of your head.
Hold five deep breaths, then switch sides.
8.
Cross and lie down.
Lift your chest slightly, straighten your left and right arms in the opposite direction, perpendicular to your body, and your right hand down.
The chin is in the middle of the shoulder.
Move your fingers away and extend your arms.
Hold five deep breaths, then switch sides.
9.8 Twist and lie down.
The left hand should be straight to the outside, in line with the shoulder, close to the ground, with the palm facing up.
Hold the right hand on the chest and bend the right knee to step on the ground.
If you are comfortable, rotate more to the right, straighten your right arm up, hook your palm back, and use gravity to find the ground.
Keep it as long as possible.
If there is enough room for improvement, let the right hand and left hand buckle, if possible, try to keep it for a long time.
(Note: This is a deep shoulder stretching posture.
It must be slow to enter the posture or come out of the posture.) When the shoulder is open, the cervical vertebra is no longer painful! PS: The backstage often receives some inquiries from yoga studios and yoga teachers about recruitment.
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