Neck positioning method
working methods
★ Sit in a chair with your upper body straight and your hands naturally on your thighs.
★ Stretch the head forward, backward and left and right as far as possible. Do it twice.
★ Relax your neck and turn your head clockwise and counterclockwise 1 week. Do it three times.
★ Keep your neck upright, turn left slowly, put your chin on your shoulders, and exhale evenly at the same time, keep breathing evenly for 5 times, and slowly recover. Do 1 time on the right, twice on the left and twice on the right.
efficacy
Stretching the head, neck and shoulders can treat cervical spondylosis and scapulohumeral periarthritis.
triangle
working methods
★ Stand up straight, feet apart, shoulder width apart.
★ Inhale, open your arms and be parallel to the ground.
★ Exhale, bend your waist to the left, put your left hand on the seat surface of the chair (your left hand can also be placed on your left foot), and put your arms in a straight line.
★ Turn to look at your right hand. After normal breathing for 5 ~ 10 times, slowly recover.
★ Repeat on the other side, and do it twice on both sides.
efficacy
This is an excellent exercise for the spine and back. It nourishes the nerves in the spine and back, strengthens the back, eliminates backache, enlarges the chest, increases vital capacity and reduces waist fat. Triangle is also a posture method to stretch the muscles of the whole body, so the muscles of the whole body are nourished.
Triangular torsion type
working methods
★ On the basis of the triangle, turn around slowly and put your right hand on the sitting surface of the left chair (or on your left foot).
★ Turn your head and look at your left hand with your eyes. At this time, try to make your hands, shoulders and back on the same plane.
★ After normal breathing for 5 ~ 10 times, slowly recover.
★ Repeat on the other side, and do it twice on both sides.
efficacy
The same triangle. In addition, it can also increase the flexibility of waist rotation.
A semi-lotus chair with one leg extended backwards.
working methods
★ Sit in a chair with your upper body straight.
★ The left leg is bent, and the left foot is placed at the root of the right thigh, with the foot center facing upwards, in a semi-lotus sitting position (the left foot can also be placed on the chair sitting surface at the root of the right thigh), and the right calf is vertical to the ground.
★ Inhale and stretch your hands upward.
★ Exhale, bow your head and stretch your hands forward.
★ Try to put your hands and palms on the ground, inhale and raise your head.
★ Exhale, relax and lower your head, put your upper body on your right thigh, and keep breathing evenly for 5 ~ 10 times to recover.
★ Repeat on the other side, 3 times on each side.
efficacy
This method can massage abdominal organs, improve the function of digestive system, regulate the stomach, and exercise and strengthen the back.
Chair double angle type
working methods
★ Spread your feet about 1 m wide, inhale, put your arms on your lower back, and cross your fingers.
★ Bend over, lift your arms forward and upward, put your hands on the back of the chair and breathe evenly.
★ Hold this position for 30 seconds, and then slowly recover.
★ Close your eyes, breathe evenly and relax for 30 seconds.
★ Repeat the whole achievement method for 3 ~ 5 times.
efficacy
This is an exercise that stretches limbs and nourishes back, brain and eyes. It has a good therapeutic effect on lumbago and scapulohumeral periarthritis.
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