4 moves to stop your neck and back pain

The first thing that a woman declines is her shoulders and back. Medical statistics show that 80% of people experience shoulder and back pain throughout their lives. Our daily work is more and more fixed in front of the desk, not working on our legs and feet, but only our shoulders and backs. Coupled with one summer, our exposed shoulders and backs were constantly suffering from the scorching sun, high temperatures and air conditioning. Shoulder back pain has become a daily pain for most of us.

Yoga mobilizes the shoulder and back posture, keeping us away from 80% and joining 20%! Have a beautiful, healthy and painless back.

Recommended posture 1: Mountain variant

1. Carry out on the basis of "Mountain variant 1". Spread your hands and raise your arms horizontally to your sides, parallel to the ground.

2. Inhale and land your right palm on the ground.

3. Exhale, the left arm will push the body to the right, and the arm will stick to the ears as much as possible. Keep breathing evenly.

Recommended pose 2: Bajiao pose

1. Open your feet twice the width of your shoulders, and the inside of your toes form a straight line.

2. Cross your hands behind your shoulders

3. Inhale, and the lower jaw drives the spine and shoulders and back to extend forward.

4. Exhale, and the movement of your arms drives your body to continue to lean forward and down, maintaining even breathing. Tip: If you feel difficult crossing your hands behind your back, you can grab a towel behind your back. The length of the towel can be adjusted according to your situation.

Recommended posture 3: Deformation and rotation

1. Sit upright, straighten your legs forward, retract one leg, and pull your ankles as far as possible to the base of your thighs. The ipsilateral arm goes around the body and grabs the instep. Hold your bent knees with your opposite hand.

2. Inhale and stand your back straight.

3. Exhale and drive your body backwards with your chin.

Recommended posture 4: Ox Face Skill

1. Sit upright, place your left knee on the outside of your right knee, and separate your feet to firmly place your hips between your feet.

2. Straight your back and face the front. Inhale and place your right hand towards your back between your shoulder blades.

3. Exhale and lift your left hand side horizontally to the top of your head. Bend your elbows, back, and hold your hands together. Chest your chest, stomach your abdomen, and hold for 15-20 seconds with your breathing. Tip: If you feel it is difficult to hold hands, you can use a towel to complete it.

Self-examination: If it is very difficult to put your hands together behind your back and is accompanied by shoulder pain and slight numbness, pay attention to observe for symptoms such as scapulohumeral periarthritis or back muscle strain. It is recommended to go to the hospital for further examination. (Editor in charge: Teng Yun)