Yoga, we often have Jia people say, do XX action, shoulder, neck or lumbar spine is always easy to compensate for pain, what should we do? In fact, people who know something about anatomy know that the answer to this question is not difficult
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One of the most effective ways is to improve the flexibility of the thoracic spine
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Because the thoracic spine connects the cervical spine and lumbar spine, if the flexibility of the thoracic spine decreases, becomes rigid, deformed or has problems, it will obviously directly lead to the compensatory force of the cervical spine and lumbar spine closely connected with it
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It will not only cause problems such as round shoulder hunchback, head forward tilt, cervical spondylosis and thoracic lordosis, but also lead to lumbar compensation, pain, diaphragm dysfunction, breathing and other problems
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Therefore, when practicing yoga, it is very important to avoid the compensatory pain of shoulder, neck and lumbar spine and increase the flexibility of thoracic spine
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So, today, I want to share with you a set of comprehensive and flexible thoracic movements
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If you want to reduce shoulder, neck and lumbar compensation and improve diaphragm function, you should practice often! Action 1: sit upright, feet open with hip width, place the foam shaft on the back of the body, put your hands on both sides of the ear, exhale, pelvis backward turn the position of the back vertebrae of the lumbar vertebrae and the thoracic vertebrae in one section, and lie down on the foam shaft
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The neck is completely relaxed
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Do not use the strength of the core to roll 10-20 times before and after, relax the muscles around the chest 2
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The palm is flexed 90 degrees on the right knee, exhaled on the foam axis, keeps the body stable, the right hand is slowly and controlled on the right side, opens and aspirate, restores, exercises 10-12 times, and changes the other side movements 3: prone, with two arms extending forward on the foam shaft, exhaling, lifting the cervical vertebrae – thoracic vertebrae – lumbar one section from the pad, and opening the chest into the cobra variant core
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Both hands bend the elbow to pull the foam in the axial direction, and the hands drive the foam shaft forward to straighten the lumbar vertebrae, the thoracic vertebrae and the cervical vertebrae
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One section is restored to the surface of the body slowly down, and repeat exercises 10-12 times
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4: prepare posture, kneel on the mat surface, and open the legs with the hip vertical arms with the broad thigh arms
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Rotate the pelvis backward, extend the lumbar spine, thoracic spine and cervical spine section by section, lower the head, look at the navel, inhale, raise the head, extend the cervical spine, thoracic spine and lumbar spine section by section, rotate the pelvis forward, and repeat 10-12 groups of actions 5: lie on your back on the cushion surface, bend your knees close to your hips, put your hands on both sides of the body, exhale, rotate the pelvis backward, lumbar spine One segment of the thoracic vertebra is lifted up from the cushion surface, and the upper part of the thoracic vertebrae and lumbar vertebrae are restored to the pad surface to rotate the pelvis forward
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Repeat 10-12 groups of exercises 6: lie on the pad on the back, open the flexion right knee on both sides, turn the left side of the body to the left side, maintain the left knee for 3-5 seconds, turn the body to the right side, maintain the 3-5 second repeat exercise 8-10 groups of actions 7: sit on the foam shaft
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Bend your knees, hands Mumae Nobunao exhale, turn the pelvis back slightly to collect the core, lumbar vertebrae, thoracic vertebrae, cervical vertebrae, one segment slowly and supine on the foam shaft, inhale, raise the head, cervical vertebrae, thoracic vertebrae, lumbar vertebrae one section to the upper pelvis forward, restore neutral position, repeat 10-20 exercises 8: Mountain posture stance preparation, foam shaft on the back, keep sacrum, posterior side of thoracic vertebrae, The head is attached to the foam shaft on the back, and the hands are fixed on the foam shaft to inhale
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The spine extends and exhaled
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The body slowly moves forward and forward and aspirated
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It revert back to the mountain style
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Repeat the 10-12 time to pay attention to the position of the thoracic vertebra
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Do not leave the foam shaft
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WeChat, the teacher has recently recommended a good lesson.
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