Most people often have a hunched chest, which is a poor posture that lacks energy and vitality in the body. If not improved for a long time, it can cause imbalance in the muscles around the chest cavity, excessive stretching of the upper back muscles, and atrophy of the muscles on the front and sides of the chest..
If it is a young boy or girl who is in the developmental stage, this can lead to abnormal development of the chest, inability to form a robust and upright body shape. If it is an adult mature male or female, this can lead to abnormal changes in the chest, causing unnecessary restraint or compression of organs such as the heart, lungs, and liver, leading to abnormal heart function, respiratory distress, palpitations, and chest tightness. In severe cases, it can trigger some disorders and diseases..
1) Correcting poor posture: In daily life and work, it is important to regularly remind oneself to maintain the correct sitting and standing posture..
2) Exercise assistance adjustment: Actively engaging in targeted exercises to improve and strengthen the function of muscles around the chest can alleviate and eliminate the phenomenon of hunchback and chest contraction to a certain extent..
Here are 5 effective yoga movements to improve posture, preferably practiced daily:.
Starting from baby pose, the big toes are together, the knees are open, and the body sinks down to the ground, between the thighs. Extend your hands forward and nod your forehead. Enjoy 10 breaths and find the connection between your body and breath..
Lift your body, support your hands and knees, adjust your shoulders to be directly above your wrists, and your hips to be directly above your knees..
Keep your hips above your knees, hands forward, and elbows off the ground..
Place your forehead on the ground or blanket, with your tailbone facing upwards, to maintain the natural physiological curvature of your lower back..
Press down with both hands, stretch your arms forward, push your hips back, and feel the extension of your spine towards both ends..
After 5-10 breaths, sit your hips back on your heels and return to baby position..
Starting from baby pose, place your shoulders forward above your wrist, press your toes on the ground, support your hands on the ground, straighten your arms, and lift your chest, lower ribs, and thighs off the ground..
Rotate the large arms outward to prevent excessive elbow extension. Lower the coccyx and look for the heel. Lift the quadriceps femoris muscle. Find the chest under the chin, adjust the spine, and do not compress the lower back..
Maintain 5 breaths, then bend your knees and return to baby position..
Come to the warrior style, with your hips facing forward. Step your feet apart to maintain balance..
Cross fingers, come behind. Inhale and extend your arms, lift your chest up..
Breathe into the scapula, relax your head downwards, and keep your hands away from your lower back..
Try to straighten your hind legs and bend your front legs 90 degrees. After 5 breaths, inhale and get up..
Lie down with your hands on both sides of your body. Bend the knees, place the heels close to the hips, and open the feet the same width as the hips..
Inhale, press your feet on the ground, support your arms on the ground, and lift your hips off the ground..
Cross your hands under your body with ten fingers. Arm extension, scapula adduction. Press your little thumb against the cushion..
Using the strength of your legs, raise your hips a little higher and bring your chest closer to your chin..
After 5 breaths, open your hands and reach your sides, slowly rolling your spine down to the ground..
Lie down with arms on both sides of the body. Rest your forehead on a cushion, bend your knees, and grab your ankles with both hands..
Inhale, keep the knees parallel, and use the force of the ankle against the hand to lift the chest off the ground.
Activate the abdominal core and inhale into the chest cavity. Slightly lower your chin and maintain a natural curvature of the cervical spine..
After 5 breaths,.
