Do you have cervical spondylosis? Yoga to prevent
Put down the work at hand, spare 20 minutes to do this yoga set specially designed for office workers, and persist in it for a long time, and you will definitely discover its beauty.
neck posture
practices
★ Sit in a chair with your upper body upright and your hands naturally on your thighs.
★ Stretch your head as far as possible forward, backward, left and right respectively. Do it twice.
★ Relax your neck and turn your head clockwise and counterclockwise for 1 turn. Do it 3 times.
★ Keep your neck upright, slowly turn to the left, exhale evenly while placing your chin on your shoulders, keep breathing evenly for 5 times, and slowly restore. Change to the right side and do it again, twice on the left and right sides.
Efficacy Stretch the head, neck and shoulders, and can treat cervical spondylosis and scapulohumeral periarthritis.
Trikonasana
practices
★ Stand upright with your feet apart at shoulder width.
★ Inhale, open your arms parallel to the ground.
★ Exhale, bend your waist to the left, place your left hand on the chair sitting surface, and place your left hand on your left foot, with your arms in a straight line.
★ Turn your head and look at your right hand. After breathing normally for 5 to 10 times, slowly restore.
★ Repeat on the other side, twice on both sides.
efficacy
This is an excellent practice for the spine and back. It nourishes the nerves in the spine and back, strengthens the back, eliminates back pain, expands the chest, increases lung capacity, and reduces fat around the waist. Triangle pose is also a posture that stretches the muscles of the whole body, and the muscles of the whole body are nourished as a result.
triangular torsion type
practices
★ On the basis of triangle pose, turn slowly and place your right hand on the left chair seat or left foot.
★ Turn your head and look at your left hand with both eyes. At this time, try to keep your hands, shoulders and back on the same plane.
★ After breathing normally for 5 to 10 times, slowly restore.
★ Repeat on the other side, twice on both sides.
The effect is the same as the triangle style. In addition, it also increases flexibility in waist rotation.
Half lotus seat, one leg, back extension
practices
★ Sit in a chair with your upper body upright.
★ Bend your left leg, place your left foot on the base of your right thigh, with the center of your feet facing up. You can also place your left foot on the chair seat at the base of your right thigh in a semi-lotus sitting position, and your right calf is perpendicular to the ground.
★ Inhale and stretch your hands upward.
★ Exhale, lower your head, and stretch your hands forward.
★ Try to put your hands and palms on the ground, breathe in, and look up.
★ Exhale, relax your head and lower it, place your upper body on your right thigh, and keep breathing evenly for 5 to 10 times to restore.
★ Repeat on the other side, 3 times on each side.
efficacy
Double corner chair
practices
★ Spread your feet about 1 meter wide apart, inhale, place your arms on your lower back, and cross your fingers.
★ Bend over, raise your arms forward and upward, place your hands on the back of the chair, and breathe evenly.
★ Hold this position for 30 seconds, then slowly restore it.
★ Close your eyes, breathe evenly, and relax your body for 30 seconds.
★ Repeat the entire technique 3 to 5 times.
Efficacy This is a method to stretch your arms and legs to nourish your back, brain and eyes. It has a good therapeutic effect on back pain and shoulder of shoulder.
Standing posture
practices
★ Stand behind the chair and hold the back of the chair with your left hand.★ Bend your right leg, inhale, and grab your right ankle with your right hand.
★ Exhale, slowly lower your upper body, lift your head, pull your right leg hard with your right hand and stretch it upward. After breathing normally for 5 to 10 times, slowly restore.
★ Repeat on the other side, twice on both sides.
efficacy
It strengthens the muscles of the whole body and eliminates the pain and rigidity caused by fatigue. It helps treat various back pain and relatively minor spinal injuries. When yoga practitioners do this posture correctly, they will feel that each spine is stretched, nourished and strengthened.
Chair Camel
practices
★ Spread your feet apart at shoulder width, and hold the chair back with your hands from behind.
★ Exhale and slowly stretch your head, neck and chest backward, push your hips forward, and open your shoulders.
★ Keep breathing evenly for 30 seconds and slowly restore.
★ Close your eyes, breathe evenly, and relax your body for 30 seconds.
★ Repeat the entire technique 3 times.
efficacy
Stretch and strengthen the spine, promote blood circulation in the back, and nourish the spinal nerves. At the same time, this exercise can effectively relieve various back pain and lumbago, correct humpback, and improve poor posture.
Chair squatting
practices
★ Stand behind the chair, hold the chair with both hands, separate your feet by about 80 centimeters, and point your toes to the outside.
★ Inhale, slowly lift your heels, and tiptoe to the ground.
★ Exhale, bend your knees, and lower your upper body.
★ After your thighs are parallel to the ground, maintain your posture. After 4 normal breaths, inhale and restore. Repeat 3 times.
Effectiveness strengthens the legs, feet, knees and uterus muscles, and has a good nourishing effect on the legs of sedentary people.
Meditate and relax in the chair
practices
★ Sit in a chair with your upper body upright, put your hands on your legs, relax your shoulders, close your eyes, and relax your facial muscles.
★ Focus your thoughts on your eyebrows, forget about the troubles in life, quietly filter your body and mind, breathe evenly for 20 times, and slowly open your eyes.
★ After rubbing your hands hot, gently massage your face, head, neck, shoulders and other parts of your body.
Efficacy organizes the body after exercise and restores the tissues and organs of the whole body to their natural state.
This exercise massage the abdominal organs, improve the function of the digestive system, regulate the intestines and stomach, and at the same time exercise and strengthen the back. (Internship Editor: Li Jianhong)