When practicing yoga, you often hear a lot of Jia people’s reaction: back pain! Most of this pain is concentrated in the lower back
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Long term recurrent lower back pain is generally caused by the compression of the lumbar spine, the weakness of the deep multifidus muscles and vertical spinal muscles of the back, and the imbalance of abdominal pressure
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Most of this pain is common among sedentary office workers! To improve lower back pain, in addition to stretching, strengthening deep back muscles and core strength is the fundamental way to solve the problem! Today’s sequence is very suitable
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Persistent practice can also tighten back muscles, reduce back fat and make your back thinner and thinner! Action 01, prone position, forehead on the ground, hands bent elbows on both sides of the chest, palms on the ground exhale, tighten the core, chest away from the cushion surface, shoulder blades retract, repeat 10-12 times, action 02 keep in the previous action, hands bent elbows forward, elbows vertical, shoulders, forearms on the ground, exhale, tighten the core, palms on the ground, chest and abdomen off the ground inhale, restore, Repeat action 03 for 10-12 times, keep the previous action ready position, exhale, tighten the core, raise the right leg backward, inhale, restore, exhale, raise the left leg alternately, repeat action 04 prone position for 10-12 times, exhale with your hands clasped with your fingers behind your back, tighten the core, hold your chest and legs off the ground for 3-5 seconds, and repeat action 05 prone position for 8-10 times, Exhale with both hands crossed on the back of the head, tighten the core, lift the chest off the ground, slightly back the elbows, repeat action 06 for 10-12 times, keep in the previous action preparation position, grasp the instep with both hands back, enter the bow chest, lift the thigh, push the lower leg back, exhale and retract the core, roll back and forth for 10-12 times, action 07 exit from the bow, enter the four legged kneeling position to exhale, with the chest and bow back upward, Watch your navel inhale, your tailbone up, your waist down, your chest and shoulders back, pay attention to tightening the ribs and extending the core spine section by section, repeat 10-12 times, 08 withdraw from the cat cow style, enter the flat support, exhale, tighten the core, bend your knees alternately, turn left and right once, repeat 10-12 times, 09 statically keep the flat support core tightened, Lift the heel to the far abdomen, stop for 10-12 breathing movements, exit from the flat support, enter the baby style, fall the knees forward to the cushion surface, sit back with the hips to the heels, extend the hands forward and the forehead to the ground, and rest for 3-5 minutes
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In addition, you should pay attention to maintaining a correct sitting posture and strengthening exercise at ordinary times! ▼ teacher wechat ▼▼▼ select yoga supplies in the lower left corner of the recent good classes and good things.
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