Office family yoga 9 styles to maintain the spine
Every Office Lady wants to be the focus of attention in the office, but the results of long-term face-to-face computer are: neck discomfort, tight shoulders and back, sore waist, dizzy head... No matter how novel the clothes are, no matter how exquisite the makeup is, no matter how delicate the makeup can make up for the damage caused by a small failure in the spine. So, when those troubler-like symptoms continue to bother you, you can only force a smile. Want to know a solution? Follow the following methods and exercise persistently!
Half Lotus Spine Torsion Practice:
1. Sit and stand, straighten your legs forward, bend your left leg and place it on your right thigh, with the center of your feet facing up.
2. Exhale, stretch your left arm forward, grab the toes of your right foot with your left hand, turn your upper body to the right, retract your right arm to your back, and put your right hand around the left side of your waist.
3. Inhale, then exhale, while turning your head and upper body to the right as much as possible, breathing naturally for 20 seconds, and changing to the other side.
Note: Do not bend your back.
Effectiveness: Stretch. Strengthen neck muscles, relax shoulder joints, activate the spine, and prevent back pain.
Toe-turning method:
1. Sit, open your legs as far as possible, and place your right hand on your left toe.
2. Inhale, stretch your left arm backward, look at the direction of the tip of your left finger, and try to stretch your left shoulder backward; hold for 5 to 10 seconds.
3. Exhale, slowly return to the original movement, and change direction.
Note: Repeat this 5 to 10 times to relax and rest.
Efficacy: Enhance the flexibility of the spine, stretch shoulder joints, remove fat on the waist line, massage abdominal organs, and treat constipation.
Fish practice:
1. Lie flat with your legs straight together.
2. Inhale, arch your back, lift your torso off the ground, lift your chest up, lift your head up, and gently press the top of your head close to the ground.
3. Stretch your arms straight together, and lift your feet off the ground at the same time.
Efficacy: Relax the hip joint and stimulate the secretion of endocrine glands; eliminate abdominal diseases, which people with constipation should drink three cups of water before doing; adjust the thyroid and pituitary gland to promote normal body development; correct humpback, irregular menstruation, hemorrhoids, and eliminate tension.
Cobra Twist Method:
1. Lie on the floor with both palms flat on the floor on both sides of your chest.
2. Inhale, stretch your arms and lift your body until your arms are completely straightened.
3. Turn your head to the right, look at the heel of your left foot, and hold this position for a few seconds; then turn your head to the left, look at the heel of your right.
Note: No matter which direction your head turns, your upper body should also turn slightly in that direction.
Efficacy: Enhance the elasticity and flexibility of the spine, especially the upper and middle parts of the back. Increase blood circulation to the spine and spinal nerves, and stretch neck and shoulder muscles. It is also particularly beneficial to the intestines and abdominal organs.
Shoulder stand practice:
1. Lie on your back, legs together, hands to your sides, palms down.
2. Inhale and lift your legs perpendicular to the ground.
3. Exhale, lift your hips, hold your upper body with both hands and support it on your back. The upper body and lower limbs are finally perpendicular to the ground, support your waist and back with both hands, and press your chin against the sternum. Keep breathing normally.
Note: Generally last for 3 to 5 minutes, and beginners can gradually increase from a few seconds. Thyroid gland, liver and spleen enlargement, patients with hypertension, heart disease, should not practice. This action is not suitable during menstruation.
Efficacy: Nourishes legs, spine, neck, abdomen and female reproductive organs. The brain gets more blood supply, dispelling psychological barriers, and helping relieve asthma and bronchitis.
Triangle rotation method:
1. Stand naturally with your feet wide apart; inhale deeply, raise your arms parallel to the ground, straighten your knees, turn your right foot 90 degrees to the right, and turn your left foot 60 degrees.
2. Exhale, turn the upper body to the left, bend the trunk downward, and place the right hand between your feet; the right arm and the left arm are in a vertical line, and look at the fingertips of your left hand with your eyes.
3. Stretch your shoulders and shoulder blades for 10 to 30 seconds; inhale, retract your hands first, then retract your torso, and finally retract your feet. Then change direction.
Note: Keep time on both sides should be the same.
Efficacy: Enhance the stretch of the spine, relieve neurodepression, and enhance digestive function.
Cat hunched posture:
1. Kneel down, sit on the heels of your feet, keep the upper body upright, place your hands naturally on your legs, and relax your shoulders and arms.
2. Raise your hips and kneel on your knees, with your hands shoulder-width to support the ground.
3. Inhale, lift your head, collapse your waist, collapse your back, and tilt your hips upward. Hold for 5 to 10 seconds.
4. Exhale and lower your head, arch your spine, and hold for 5 to 10 seconds.
Note: Repeat this 5 to 10 times to relax and rest.
Efficacy: Softens the neck, shoulders, back, and waist spine; nourishes women's reproductive system, relieves dysmenorrhea, corrects leucorrhea and irregular menstruation; facilitates uterine replacement and postpartum recovery; promotes digestion; improves blood circulation; eliminates excess abdominal fat.
Simplified spinal twist:
1. Sit and stand with your legs straight; place your hands flat on the ground, slightly behind your hips, with your fingers outward, move your left hand over your legs and place it in front of your right hand.
2. Place your left foot on the outside of your right knee, stretch your right palm further behind your back, inhale, and turn your head to the right as much as possible to twist your spine.
3. Hold your breath without breathing, hold this position for a few seconds; exhale and turn your trunk back to its original position; change to the other side.
Note: Do not bend your back.
Efficacy: Softens the spine and relieves pain in the neck, back, waist and hips; relaxes the shoulder joints and increases the range of motion; nourishes and strengthens the abdominal organs, promoting digestion. (Internship Editor: Wu Jinyu)