They feel that their back doesn’t work, especially stiff! In fact, the emergence of these problems is related to the stiffness of the spine
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If we practice more postures of spinal flow, we can improve it! Today, share a set of spinal physiotherapy yoga, the whole flexible spine, practice a relaxed! Action 01: prepare for the standing mountain posture, tighten the core, inhale, raise both hands horizontally, open and exhale backward, put the left hand on the side of the left thigh, stretch the right hand up, bend to the left side, inhale, restore, exhale, change the right side, dynamic exercise 12-15 times action 02: withdraw from the standing mountain posture, enter the standing right angle posture, tighten the core, keep the spine extended, exhale, bend the elbow backward, dynamic exercise 12-15 times Do 03: stand with cat arched back, slightly bent hip and knees, hands above the knees, exhale, abdominal contraction, chest arched back inhalation, head up, extend spine dynamic exercise 12-15 times
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They practice some twists, cat bows and other postures
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05: enter the triangle extension, with the right leg first, pay attention to hip alignment, spine extension state, inhale, double leg movement Stretch your hands and exhale upward, bend to the right side for 10-12 times, change the other side 06: exit from triangle, enter the lower dog style to inhale, enter the four pillar support to exhale forward, return to the lower dog style for 5-8 times 07: exit from the lower dog style, enter the tiger style to inhale, stretch your left leg backward, exhale with your right hand forward, tighten the core, and bend your left knee forward for 12-15 times 09: keep prone position, put both hands on the back of the head, exhale and tighten the core, and exhale with both legs and chest off the ground
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Because of long-term sedentary, the spine of modern people is in a rigid state
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04: keep half bent hip and knees, core tightening, hands swinging back and forth dynamic exercise 15-20 times
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If the spine is healthy, the body will be healthy!.
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10: sit straight, exhale and tighten the core Heart and body inhale backward and downward one by one, restore the sitting posture, and practice 8-10 times dynamically
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This set of sequence is recommended to practice every day
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When practicing yoga, some members always say that their back is stiff
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