Many women in the workplace are lazy to exercise because of their long-term bad sitting habits, and they suffer from diseases such as scapulohumeral periarthritis and cervicitis at a young age. When they found out, it was too late! No matter how much money you spend, you can't get a healthy body. How to effectively prevent and relieve spinal pain has become a headache for some office workers. Today, this group of poses can not only promote blood circulation and remove blood stasis, but also effectively stretch the bones and muscles of the spine, enhance the strength of the spine, activate the muscles of the back, and let you bid farewell to symptoms such as sciatica!
1. Prolonging the variation of spinal extension
Prolonging the changes of spinal extension and testing the flexibility and waist strength of yoga practitioners. Long-term practice of this pose can relieve symptoms such as sciatica and spinal pain. For office workers, you can practice 10min in the office anytime and anywhere, so that you will be full of energy all day!
A. Keep standing posture, tighten the abdomen, extend the left leg forward, and separate the soles of the feet slightly by 50cm.
B. Breathe evenly, the upper body slowly leans forward, and the head naturally droops until the face is close to the surface of the left leg;
C. Straighten your back, keep your waist and soles balanced, stretch your arms back, bend your elbows slightly, adjust your posture, and put your hands together behind your back.
D relax, keep moving for 30s, slowly return to the initial state, change to the other side, and repeat the movement for 5 times.
2. Wheel variant
The wheeled variant looks very cool and is a posture that every yogi must master. Long-term practice of this pose can completely open your shoulders and make your spine more flexible, but when practicing, you must completely open your chest and make you a more perfect self.
A. Lie flat on the ground, relax all over, and naturally stretch your legs forward with a distance of slightly 20cm；;
B. Tighten the abdomen, breathe evenly, stretch your hands backwards, bend your elbows, and keep your upper arms close to the ground on both sides;
C. Bend your knees, lift your calf slightly perpendicular to the ground, close to your body, inhale, and slowly lift your body with the strength of your elbow until your abdomen is parallel to the ground;
D. Keep your body balanced, slowly lift your right leg straight, keep the action for 30s, slowly return to the initial state, and repeat the action for 5 times.
3. Flexion and extension of one-legged spine
When practicing this pose, keep your knees straight, relax and keep practicing, which can not only relieve backache, but also strengthen the leg muscles, so that the legs can be stretched strongly, and at the same time, you can bid farewell to the fat!
A. Keep the mountain standing, keep your knees straight, and use your feet to support the ground to keep your body balanced;
B. Breathe evenly, and the upper body slowly leans forward until the face is close to the outside of the left calf and the abdomen is tightened;
C. Hold the left ankle with the left hand, hold the ground with the right hand, and slowly lift and straighten the right leg;
D. Exert your waist, feel the strength of muscle stretching, keep the action for 30s, slowly return to the initial state, and repeat the action for 5 times.
Many people are afraid of the difficult movements of yoga, but they dare not practice. In fact, yoga is not as difficult as everyone thinks. As long as you take the first step and practice 10 minutes every day, you can successfully transform yourself.