In order to maintain a beautiful figure, some partners hold their chest and abdomen, and strictly restrain themselves
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But because I don’t know about the body structure, I want to hold my chest up, but I want to collapse my waist and push my chest forward
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After a long time, I will use my waist muscles to compensate for low back pain
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At the same time, the functions of my abdominal muscles and intercostal muscles gradually weaken
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After a long time, the ribs lose the protection of the muscles and will protrude forward
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For example, when practicing the mountain pose of yoga, in order to lift the chest, the ribs will also be pushed forward to compensate
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This posture, we call it “rib valgus”, which is often said by many practitioners that they can’t hold the ribs
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What is rib valgus? How to check? The word “rib valgus” now often appears in yoga practice
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But most of the teachers are not very clear about the reason
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They see that some teachers impolitely push back the students’ everted ribs with their hands, and the students’ chest also sinks in with the ribs being returned
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After a while, the students’ ribs protrude again, which can not solve the fundamental problem
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If you check if you have rib valgus? Body supine, the lowest edge of the ribs beyond the outer edge of the body, is called rib valgus
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What effect does rib valgus have? 1
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The ribs expand outward, and the lower angle of sternum becomes larger, which can not form a full and concentrated chest shape
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At the same time, the chest protrudes forward, which is easy to cause the shape of chicken breast
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2
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The pressure of thoracic vertebrae is distributed to other joints, which increases the joint load
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3
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It has a great influence on the organs in the thorax, such as the heart and lung, the space of internal organs and blood circulation become worse, and the respiratory quality is reduced
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4
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In the process of breathing, there was no change in the dimension of chest to both sides, and the breathing became shallow
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5
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The control ability of the core of the body becomes worse
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Don’t forget to understand our rib structure Yoga_ The spine is used to protect the lung, heart, liver and other organs of the skeleton, is the framework of the entire chest
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There are 12 pairs of ribs in human body, which are symmetrical in left and right
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Only the first to seventh pairs of ribs at the front end are connected with the sternum, which is the true rib; the eighth to twelfth pairs of ribs are false ribs, in which the eighth to tenth pairs of ribs are connected with the cartilage of the previous segment, forming a rib arch, and the eleventh and twelfth pairs of ribs are free at the front end, which is also called floating ribs
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The rib, thoracic vertebra and sternum form the thorax
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There are three dimensional changes of respiration in the thorax: the first to sixth pairs of ribs and sternum move up and down, the seventh to tenth pairs of ribs move to both sides, and the front and back ribs move forward and backward
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The rib valgus belongs to the decrease of bilateral motion amplitude of the 7th-10th pair of ribs, the increase of forward motion amplitude of the front side ribs and the decrease of backward motion amplitude of the rear side ribs
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The causes of rib valgus are as follows: 1
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Abdominal wall refers to transversus abdominis, internal oblique abdominis, external oblique abdominis, rectus abdominis
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One end of the abdominal wall is connected to the bottom of the ribs, and the other end is connected to the front of the pelvis
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If the abdominal wall is lax and outward due to the lack of adduction force, the ribs will be in an unstable state, and the ribs will be like a kite without thread: open forward and outward excessively, resulting in “rib valgus” phenomenon
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Solution: strengthen the strength of the deep transverse abdominal muscle, you can practice magic chair style, twist posture, twist side angle style, half boat style, boat style, etc
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these exercises should pay attention to the adduction of the abdomen, but can not make the abdomen tense
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2
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Stiffness, strain and strain around the shoulder strap, especially in the upper back, can also cause rib valgus
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Because the shoulder strap and the upper back are located at the top of the chest, and the ribs extend downward at the bottom of the whole chest
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If the top is tense and rigid, the ribs at the bottom must be opened on both sides like a trumpet
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Solutions: Locust style, cattle face style arm, hand back prayer style, bird king style arm, etc
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It’s better to let the upper back lie on the “roller tool”, let the upper back muscles flatten and relax, these exercises will make the upper back relax quickly, not block muscles
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In addition, if your upper back is stiff, don’t practice too much support exercises such as limb support for the time being, because it’s difficult for you to control your body from tension in these postures
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How to correct rib valgus by posture training? Rib valgus is just a form of body malposition
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It doesn’t need to be too tense
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Everyone has some
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Yoga is a balance exercise inside and outside of the whole body
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Any asana exercise requires the ribs to maintain the correct position
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Excessive rib valgus or adduction is inappropriate
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Here are a few simple exercises to help you find the right position of your ribs
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The breathing pattern of rib valgus was corrected by improving the breathing pattern
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The breathing pattern of rib valgus belonged to the decrease of the movement of the 7th-10th pair of ribs to both sides, the increase of the forward movement of the front ribs, and the decrease of the backward expansion of the rear ribs
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We need to increase the range of the 7th-10th pair of ribs to both sides during breathing, limit the forward pushing of the front sternum ribs, and increase the expansion ability of the rear ribs
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Supine position is the position where the body is least affected by gravity
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In this state, the pressure of the spine is only 25%
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At this time, the range of diaphragmatic movement is the largest
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At the same time, the ground effectively supports the chest as a reference
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Therefore, it is the easiest to master the essentials of practicing breathing in supine position
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Practice method: lie on your back and bend your knees, with the palms of your feet facing each other, your knees naturally fall outward, and the outer thighs are supported by yoga bricks to help open the space of your pelvis and abdomen and improve the breathing conditions
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Auxiliary method 1: tie an extension band on the ribs to help find the awareness of the chest when breathing, and extend the arm upward to keep the shoulder and neck relaxed
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Auxiliary mode 2: if the middle back is suspended, you can fill the gap with a towel to remind you to press down when exhaling
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Assistant method 3: the assistant stands in the direction of the head of the practitioner, the practitioner grasps the ankle of the assistant to ensure the longitudinal extension of the spine, the assistant hands are placed on the side of the 7th to 10th pair of ribs of the practitioner, the assistant applies force when the practitioner inhales, and both sides apply force to press down, while exhaling, it emphasizes the way that the practitioner contracts downward and inward along with the ribs, and the abdomen should be retracted to the ground of the lumbar spine
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Auxiliary mode 4: lower back pillow support, head rear support raised, hands on the 7th-10th pair of ribs, inhale is to resist the pressure of hands, exhale when the whole back down pillow, abdominal back to lumbar direction
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Auxiliary mode 5: in this exercise, many practitioners like to inhale and bulge their stomachs, and their abdomen is over inflated, but there is no expansion on both sides of their ribs
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So they can put sandbags on their abdomen to let her pay more attention to the expansion on both sides of their ribs during breathing..
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