Everything rises, only the chest droops! A graceful and straight chest shape is the capital of many women’s arrogance.
However, female friends may experience sagging in appearance due to factors such as time passing, decreased endocrine secretion, and hunched breasts, which can affect their aesthetics.
Below are 7 sets of actions that can effectively prevent and improve chest sagging.
01 Open the chest and lie on the cushion.
Place a yoga block horizontally on the back of the sternum.
Place the other yoga block vertically on the back of the occipital bone, hold your hands together with your elbows, close your eyes, and relax at the back of the head.
Hold for 3-5 minutes.
02 Use the extension band to open the chest.
Kneel down, fold your knees together and grasp the extension band with your hands in front.
Breathe in and lift your arms wider than your shoulders, exhale backwards and downwards around your head, and move your hands forward and downward to restore coordination with breathing, Dynamic Exercise 5-8 Groups 03 Locust Pose: Lie prone on a cushion, place your hands on both sides of the body, open your feet at the same width as your hips, exhale your legs, and extend your hands back and up, extending your legs far away.
Keep your palms relative to each other for 5-8 breaths.
04 Bow Pose: Starting from Locust Pose, bend your knees close to your hips, hold your feet back, exhale, and lift your legs back and up.
Bring your legs closer to the middle, and maintain 5-8 breaths.
05 Slanted Plate Four Pillars Upper Dog Lie prone, Place your hands on both sides of your chest to inhale and extend your spine, hook your feet and exhale to straighten your arms, tighten your core, and enter the diagonal plank torso with your legs in a straight line.
Bend your elbows slightly and exhale again to bring your shoulders forward, with your big and small arms 90 degrees.
Enter the four column inhale, roll your instep forward, open your chest, and enter the upward dog pose.
Practice 2-3 sets of 06 diagonal plank side plank wild pose.
Start from the diagonal plank, and move your entire body to the left, opening your left leg directly above your right leg, Bring your legs together with your hips away from the ground, exhale with your left hand straight up, place your left foot on the back of your body to exhale, lift your hips up and extend your left arm diagonally to the right and above, enter the Wild Breathing, return to the Slant Plate and repeat the other side of the exercise.
Dynamically practice Group 1-2 of 07 Small Bridge Lying on your back, bend your knees close to your hips, and separate your feet the same width as your hips.
Inhale and extend your spine with your calves on a vertical pad.
Exhale and lift your hips up and press your arms down on the pad, Maintain 5-8 breaths
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