Modern people, due to sedentary and lack of exercise, the muscles of the waist and lower back are easily stiff, the blood circulation is not smooth, and they are afraid of cold, forming a chronic low back pain problem that can not be cured again and again
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Especially in summer, if you sit for a long time and blow the air conditioner, the problem of low back pain will be more serious
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So, today, I recommend a set of Yoga stretching exercises before going to bed
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Combined with the practice of abdominal core, it can well alleviate the pain in the waist and back
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Let’s try it together: action 1: kneel on the cushion surface, keep the instep close to the ground, separate the knees and touch the big toes, sit on the heels, move the body forward and downward, touch the forehead, stretch the arm forward, and relax the body with the palm close to the ground, Keep 8 breathing movements 2: action 1 enter, push the left leg forward with both hands under the shoulders, put the lower leg on the cushion, straighten the right leg backward, keep the knee and instep close to the ground, extend the hands forward, bend forward and downward, keep the palm forearm close to the ground, side face close to the ground, relax the body, and keep 5-8 breathing movements 3: lie on your back, bend your right knee close to the abdomen, and wrap your hands around the lower leg and tibia, Straighten the left leg, inhale, straighten the hand, keep the thigh away from the abdomen, exhale, bend the elbow, pull the knee to the armpit, keep 5-8 breaths, change the opposite side action 4: supine preparation, bend the knees close to the chest, bend the elbow, put both hands around the lower leg, tibia, thigh close to the abdomen, sink the shoulders, put the head and shoulders on the cushion surface, keep the hips off the ground for 5-8 breaths, change the opposite side action 5: supine preparation, Bend your knees and put your right foot on the ground above your left knee
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Lift your left leg off the ground towards your body
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Wrap your hands around your left leg and pull it towards your abdomen for 5-8 breaths
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Change the opposite side action 6: lie on your back, bend your knees, separate your feet from your hips, tighten your knees directly above your ankles, lift your hips to the front, expand your chest cavity to the highest point, stretch your neck, relax your shoulders, and maintain 5-8 breaths
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7: lie on your back on the cushion surface, Bend your knees and step on the ground
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Your feet are slightly wider than your hips
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Your knees are close to your hands on both sides of the body, the palms are upward, your knees turn to the right, your hips are close to the ground, keep 5-8 breaths, and change to the opposite side
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Action 8: sit and stand ready, bend the palms of your knees and feet in a straight line with your lower legs, straighten your spine, bend your elbows with your hands on the back of your hips, and lie back slowly
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Keep 5-8 breaths
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Action 9: lie on your back on the cushion surface, Bend your knees and step on the ground to exhale, turn your knees to the right, press your left shoulder down and keep your knees together, sink your hips to the ground, keep 5-8 breaths, and change the opposite side action 10: lie on your back on the cushion surface, bend your knees and step on the ground, with your left leg up and right leg down, wrap your lower leg, exhale, turn your knees to the right, turn your head and look at your left hand to keep 5-8 breaths
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The copyright of changing the opposite side belongs to the creator
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If there is infringement, please contact us in time!.
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