Stamp the blue words on it and pay attention to us! In recent years, low back pain is no longer the patent of the elderly.
According to the survey results, young people are also suffering from all kinds of low back pain! If you don’t pay attention to low back pain for a long time, it is likely to evolve into lumbar disc herniation! The two main culprits of low back pain are mainly attributed to: long-term bad posture, such as improper posture, prone to chest hunchback, lumbar muscle strain, and long-term sedentary is the biggest culprit.
How to improve low back pain? Today, Xiaobian has prepared a yoga sequence to improve low back pain.
Let’s have a look! 01.
Cat cow pose with shoulder perpendicular to wrist, hip perpendicular to knee, enter cat cow pose, exhale, bow back with chest, inhale the core, raise your head and extend your spine, practice 8-10 times 02.
Exit dog pose from cat cow pose, enter dog pose with thigh perpendicular to the ground, tighten your spine and extend your hands forward for 8-10 breaths 03.
Lie prone, twist and lie prone on the yoga mat, Inhale with both hands flat on the side, the body side to the right, and the right hand close to the ground, twist the left waist to the left foot, open the chest, stay for 1 minute, and then change to the other side 04.
Downward dog twist and exit from prone position, enter downward dog position, and stay in downward dog position for 5-8 breaths 05.
Stand and bend forward to exit from downward dog position, pay attention to tighten the core, hold both elbows and start with both feet, Swing the upper body left and right for 8-10 breaths 06.
Exit the bridge from standing and bend forward, lie on your back on the pad, bend your knees, knees perpendicular to your heels, put your hands on both sides of the body, inhale and prepare to exhale, tighten the core, hold your hips up for 5-8 breaths 07.
Exit the bridge from the happy baby style and enter the happy baby style.
Pay attention to shoulder relaxation, waist back and hips close to the ground, and tighten the core, Stay for 1-2 minutes 08.
Exit the needle eye pose from the happy baby pose, enter the needle eye pose, put the back of the right foot on the left thigh, relax the shoulders, tighten the core, stop for 8 breaths and change sides 09.
Exit the cradle pose from the needle eye pose, straighten the legs, exhale forward, tighten the core, bend the knees close to the abdomen, push the lower legs forward and backward with both hands, roll the back, stay for 8-10 breaths 10.
Sit up and twist to exit from the cradle pose, Slowly sit and stand on the mat, straighten your legs forward, bend your right knee and put your left hand on the outside of your left thigh.
Twist your body to the right and stay on the other side for 1 minute.
In addition, in addition to often practicing this yoga to improve low back pain, you should also pay attention not to sit for a long time every day.
Maintaining a correct posture is the best way to eliminate low back pain! After you’ve read it, you can watch it before you go 👍。.