How to prevent pinches after practicing yoga?

Practicing yoga has many benefits, but yoga also has certain risks. Yoga may seem easy and low-intensity, but in fact, it has tens of thousands of movements, including bending, folding, bending, bending, stretching, lifting, pressing, etc. Incorrect practice can damage health. Therefore, we must make sufficient preparations before doing yoga, otherwise we will easily get "pinches".

According to a survey, more than a quarter of yoga practitioners have been injured during practice. Among them, branch gas accounts for more than 60%. Practicing yoga requires breathing in conjunction with stretching of the body, which is one of the reasons why it is easy to cause "side stitches". The main reason why "side stitches" occur is that there is no rhythm of breathing during activities or the breathing rate is too fast and the depth is not enough.

Prevent side stitches

A side spike refers to the pain that occurs in a certain part of the chest and back during exercise. If you encounter talking, breathing, or coughing, this pain will be aggravated. Medically, it is called "respiratory muscle spasm."

Most of the reasons are insufficient preparation before carrying out high-intensity activities. When the human body suddenly goes from a quiet state to a tense state, it is difficult to immediately mobilize the internal organs, resulting in inability to meet the oxygen and nutrients needed for muscle exercise. In addition, during exercise, the frequency of breathing is too fast and the depth is not enough, causing the "respiratory muscles" to contract continuously and too quickly, and there is no rest for a long time. Sometimes side stitches can occur when the weather is cold or the sodium chloride content in the body is too low due to excessive sweating.

When you encounter a puncture, you can take a deep breath in time, then hold your breath, clench your fist and beat the left and right sides of your chest from top to bottom, and then slowly exhale deeply; or after inhaling deeply, ask someone to clench your fist and beat the chest and back from top to bottom; Or lie on the bed or on the mat and roll repeatedly to slowly disappear the pain.

So how to avoid side stitches during yoga practice?

First of all, we'd better practice under the guidance of a professional coach.

In addition, I will provide you with some precautions when practicing yoga.

Notes:

▲ Avoid greasy and spicy diet. You should not eat for at least 3 hours before exercise, and it is more scientific to eat 1 hour after exercise.

▲ Try to finish urinating and urinating before practice.

▲ Before bathing for at least 15 minutes after practicing yoga.

▲ Don't do yoga in the hot sun.

▲ When doing a handstand position with the upper body down, do not do it for patients with high blood pressure and low blood pressure, people with head injuries, patients with dizziness, and people with heart failure, and women during menstruation should not do it, to avoid danger caused by head congestion.

▲ Don't worry about your bones being hard and being unable to withstand the torture of various postures. In fact, as long as you follow the teacher's practice procedures and cooperate with the teacher's breathing and stretching skills, let nature take its course and progress slowly.

▲ When practicing yoga, dress as simple and loose as possible. It is best to practice with your feet bare and remove your watch, belt or other ornaments.

▲ Try to practice at the same time every day.

▲ Maintaining air circulation during practice is important for breathing.

▲ The cushion should be supportive. It is not good to be too soft or too hard. Don't let your feet slip.

Finally, some people learn yoga from books or videos. Practitioners must make sure they do not overdo it to avoid causing harm to the body. (Editor in charge: Teng Yun)