1 minute of yoga will stop your back pain

For students and office workers, sitting at their desks all day is nothing new. Over time, the spine will deform and compress the muscles of the lower back, and back pain will come naturally. A senior yoga instructor told reporters: "I often hear people talk about wanting to use painkillers to relieve pain. However, since back pain is rooted in poor posture, the best treatment method should of course start with correcting posture. Judging from my years of exercise experience, yoga is the most effective way to relieve muscle tension." Everyone recommends 4 moves, 1 minute a day. If you persist, you can relieve back pain.

iceberg

This action stretches the entire spine and relaxes the back muscles.

1. Sit down cross-legged with your upper body straight.

2. Inhale for 3 seconds, while straightening your arms left and right, palms up, and lifting from the sides to the top of your head.

3. Exhale for 3 seconds, rotate your upper body 90 degrees to the right, and hold your breath for 6 seconds. Then breathe in for 3 seconds and turn your upper body back to its original position.

4. Exhale for 2 seconds, palms down, and arms from the top of your head to your sides.

Note: People with serious heart problems should not do this.

Hand lift

This action removes stiffness in the shoulders and upper back.

1. Stand with your feet together or half the width of your feet apart, crossing your hands in front of your body to relax your body.

2. Inhale for 3 seconds and lift your arms up and over your head, keeping your hands crossed. Tilt your head back slightly, look up at your hand, and pause for 6 seconds. There is no requirement to hold your breath.

3. Spread your arms at shoulder height and pause for 6 seconds.

4. Inhale for 3 seconds to return to the position with your hands crossed over your head, and pause for 3 seconds.

5. Exhale for 3 seconds, lower your arms and return to the starting position. Repeat 5 times.

For students and office workers, sitting at their desks all day is nothing new. Over time, the spine will deform and compress the muscles of the lower back, and back pain will come naturally. A senior yoga instructor told reporters: "I often hear people talk about wanting to use painkillers to relieve pain. However, since back pain is rooted in poor posture, the best treatment method should of course start with correcting posture. Judging from my years of exercise experience, yoga is the most effective way to relieve muscle tension." Everyone recommends 4 moves, 1 minute a day. If you persist, you can relieve back pain.

Rabbit style

This action can stretch the back muscles, stretch each spinal joint, give space, and reduce pressure on the spine.

1. Kneel your calves and thighs at 90 degrees, straighten your upper body, lift your arms upward while inhaling, then bend forward and lift your hips, keeping your arms and head in a straight line with your torso until your hands can be flat on the ground., forehead touches the ground.

2. Lift your forehead slightly after a few seconds and hold for a few minutes.

3. Then breathe in slowly, straighten your upper body, and return to the starting position.

Cat Stretch

This position helps improve the flexibility of the neck and spine.

1. After kneeling down at 90 degrees with your calves and thighs, the front bow of your upper body is parallel to the ground, your hands reach the ground vertically, and the latter hand is lifted and straightened at shoulder height.

2. Inhale, lift your head up as far as possible, and straighten your spine.

3. Expand your abdomen completely as possible, inhale as much air as possible into your lungs, and hold your breath for 6 seconds.

4. Exhale, lower your head not too low, bow your body upward, stretch your spine, and hold for 6 seconds. (Internship Editor: Li Jianhong)