4 release the left hand, bend the elbow, put it beside the knee, move the right hand to the left, inhale, extend the side waist, exhale, push the left hand to the ground, twist the chest toward the left head, rest on the big arm, sit on the ischium evenly, keep 5-8 breathing, change the opposite side, practice movement 5 kneeling, feet are the same width as the hip, hips are right above the knee, and the back extends forward Put your arms on the chair, bend your elbows as wide as your shoulders, keep your forearms vertical, keep your palms relative to your chest and head on the ground, keep 5-8 breathing movements
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Sit on your hips Keep the heel on the extension line of the spine, keep 5-8 breathing movements
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6 when exhaling, bend your elbows, keep your fingers close to your back, deepen 5-8 breathing movements
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Modern people work at the desk for a long time
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With a long time, the shoulder joint gradually becomes stiff, limited activities, and even brings shoulder and neck pain, affecting the normal work and life
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Regular practice can help improve the overall health of the shoulder, establish the flexibility, strength and stability of the shoulder joint, and stay away from shoulder and neck discomfort
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Today, I would like to recommend a set of yoga movements that are commonly used and easy to learn by private yoga teachers
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7 kneel, keep your feet as wide as your hips, put your hips toward the yoga chair, hold your arms back, inhale, keep your spine straight up, exhale, and stretch your arms back to your shoulder joints, Keep 5-8 breathing movements: 8 King Kong kneels, knees together, sitting on the ischium, covering the wrist with the extension belt, inhale with shoulder width apart, arm up, side waist lengthened, exhale upward, shoulders down, shoulder blades down, eyes looking straight ahead, keep 5-8 breathing movements: 9 untie the extension belt, inhale, arm up, fingertips up, hands together, palms close to each other, exhale, shoulders away Leave the ear, give the neck space, the finger tip drives the side waist to extend upward, the ribs retract, keep 5-8 breaths, restore movement 10 inhale, hands raise horizontally, fingers clasp each other to exhale, the big arm retracts the shoulder socket, the shoulder blade retracts, the arm raises to the top of the head, turns the palm upward to exhale, the shoulders sink, the shoulder blade downward, the eyes look straight ahead, keep 5-8 breaths, 11 inhale, the arm raises horizontally Extend the finger tip to exhale, right hand at the bottom, left hand at the top, big arms overlapping, small arms intertwined, big arms upward, small arms away from the nose, finger tips upward, extend back, shoulders relax, keep 5-8 breaths, change the opposite side to practice 12 kneeling, right hand front flat, turn palms upward to inhale, arm up, bend elbows backward, palms close to the back to exhale, left hand holding the right elbow, Deepen and keep 5-8 breaths downward, practice 13 kneeling on the opposite side, raise both hands horizontally, extend the clavicle, move the right hand forward, turn the palm upward from the base of the big arm, lift the arm up, bend the elbow backward, press the palm against the back, bend the elbow backward, clasp the right hand, relax the shoulders, retract and sink the scapula, keep 5-8 breaths, practice 14 kneeling on the opposite side, put both hands on both sides of the body Bend your left elbow backward, hold your right elbow, inhale and lift your chest up, extend your clavicle to both ends, exhale with your right big arm backward, retract to the middle line, keep 5-8 breaths, practice 15 kneeling on the opposite side, hold your elbows back with your left hand up and right hand down, straighten your back, sink your scapula, keep your forearm away from your trunk, keep 5-8 breaths, practice 16 kneeling on the opposite side, inhale, and raise your hands horizontally Exhale, rotate the big arm outward, rotate the small arm inward, bend the elbow backward, close the back of both hands, unfold the chest, extend the clavicle, straighten the back, keep the small arms away from the back, keep the palms close to each other, relax the shoulders, keep 5-8 breaths, teacher wechat can long press the following figure to identify the QR code, add a point in the lower left corner to select yoga supplies.
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3 kneel down, bend your body forward and downward, straighten your arms forward, stick your palms to the cross bar of the yoga chair, stretch your waist when you inhale with your palms downward, stretch your fingers when you exhale, and stretch your back
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They have good shoulder and neck physiotherapy effect
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Assistive equipment: yoga chair, stretching belt action 1 kneeling, feet together, knees apart and hip width, buttocks sitting on the heels, arms up, grasp the chair, inhale, side waist extension, exhalation, forward bending, armpit extension, chest down to the ground, shoulder flexion, maintain 5-8 breathing action 2 arms back, fingers cross buckle, palms relative inhalation, side waist extension up, exhale Bend your chin forward and fall on the yoga chair, sit your hips firmly, and when you exhale with your heels, keep your arms away from your hips backward and upward, close your shoulder blades to the midline, activate your back muscles, keep your shoulders away from your ears, and keep 5-8 breathing movements
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