Yoga, usually hear the most than open chest, open shoulder, flexible spine practice, but in the open chest at the same time, many people forget the need to strengthen the flexibility of the thoracic spine! In fact, the thoracic vertebra is the most “rigid” part of the spine
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This set of sequences has a good effect in correcting the chest humpback posture
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Strengthening the flexibility of the thoracic vertebra can not only make the spine more flexible, but also be very helpful for opening the shoulders and chest, or practicing backward bending posture! Today, I’d like to recommend 9 yoga movements to you, which are all-round flexible thoracic vertebrae and strengthen back strength, especially suitable for long-term desk workers! 01 supine position, legs on the knees and feet, and the foam shaft placed on the upper and lower back to cooperate with breathing
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Find the left elbow with the right elbow for 12-15 times of dynamic exercise, change the other side 04 to enter the needle lead type, the thigh is perpendicular to the ground, the half of the body is close to the ground, the hands stretch to inhale, the right hand exhale through the left armpit, deepen the twisting range, stay for 10 breaths, change the other side 05 to enter the King Kong sitting, the left elbow is bent up, the right elbow is bent down to enter the bird King hand to inhale, the body side is bent to the right to stay for 10 breaths, cross Change hands and bend to the left, keep breathing in the bird King’s hand, extend the spine and exhale, close the abdomen with chest, bow back and elbow, look down for the navel, do dynamic exercises 12-15 times 06 kneel on your knees, sit on your hips, prepare the elastic band, hold both ends to exhale, pull the elastic band with both hands to inhale, slowly restore the dynamic exercise 12-15 times 07 enter the counter table exhale, tighten the core and gluteal muscles, support the ground with your right hand, lift your left hand off the ground to inhale In the first place, breathe out for one side, practice 5-8 times, 08 lie on your back, bend your knees, put the foam shaft on the back, tighten your shoulders for 60 seconds, 09, and relax for 3 minutes
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Roll back and forth on the upper back for 60 seconds and 02 feet to support the position, enter the cat and suck the air, lift the spine upward and exhale, hold the chest in the chest for 12-15 times, keep 03 in the cat’s cow style, put the right hand on the back of the head, and breathe in the right elbow to open the chest and exhale
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