Yoga saves physical pain in high heels

High heels are the "favorite" of many women. They make their legs slender from a perspective, make them more noble and elegant when walking, and have a provocative posture. Unfortunately, high heels also bring them a lot of pain and trouble. Due to wearing inappropriate high heels for a long time, women often experience problems such as sole pain, calf fatigue, waist pain, etc., and increase the incidence of plantar membrane inflammation, arthritis, knee strain, hallux valgus and other problems.

1."Seat style" repels plantar membrane inflammation

One of the causes of plantar fasciitis is wearing too high heels, which causes the center of gravity to move forward and concentrates pressure on the soles of the feet. In the long run, plantar fasciitis will cause symptoms such as pain and redness.

Action 1

Action: Stand in mountain style, legs together, head up and chest out, and back straight.

Exhale and squat back with your legs together, imagine a seat behind you, so that your thighs are in balance with the ground.

Then bend the soles of your feet, keep your heels off the ground, and hold this position for five to eight breaths. Inhale and return to mountain stance.

Efficacy: Strengthen the muscle strength of the soles and calves, and exercise the balance of the body.

Tip: Please place your center of gravity in front of the soles of your feet and keep your back straight. If you find that balance is difficult, rely on the wall to practice.

2."Soldier Style 1" corrects the forward inclination of the bony disc

After putting on high heels, the body's center of gravity will move forward, tilting the disc bones forward and increasing the curvature of the lumbar spine. Long-term excessive strain of the back muscles will cause back pain.

Action 2-a

Action: Mountain stance. Inhale, open your legs about 4 feet wide, and open your hands to shoulder level to form a "big" character.

Action 2-b

Raise your hands up, fingers facing the sky, and place your palms together on the top of your head.

Turn your body and left foot to the left at 90 degrees, facing forward.

Flex your left knee until your thighs are at a 90-degree angle to your calves.

Action 2-c

Maintain this position for 5 to 8 breaths.

When you are done, repeat the above steps with the other foot.

Efficacy: Corrects the problem of anterior pelvis, stretches the back, chest and spine; also helps relieve low back pain and sciatica. It is very helpful to strengthen the spine and body flexibility.

Tip: Keep the lower basin stem straight forward. Knees are no more than toes, hips are retracted.

Three "downward dog stance" keeps your legs long

To completely eliminate the discomfort and fatigue caused by wearing high heels on your legs, buttocks and back, the downward dog pose will be a good yoga position. It can not only stretch the legs, but also strengthen the strength of the back and reduce the pain caused by wearing high heels.

Action 3

Action: Kneel on the ground, support the ground with both hands, and prepare in cat-style.

Inhale; straighten your knees and raise your hips until your heels hit the ground.

Form a triangle. Hold this position for 20 to 30 seconds. After restoring, take a rest in baby style.

Efficacy: Effectively stretches calves, thighs and arms to keep legs elastic. Reduce the chance of varicose veins in the legs, also eliminate heel and shoulder pain, and strengthen the sciatic nerve.

Tip: Keep your legs straight, with your hands and toes pointing forward; avoid arch your back and bend your knees. If your heels can't step on the ground, inhale deeply through your nose, lift your hips, exhale from your mouth, and press down your back and heel. If you practice more, you will slowly improve.

Four "recumbent leg extension" eliminates calf fatigue

When standing in high heels, the muscles of the calf will shorten and contract after the body leans forward, which will cause excessive fatigue and contracture of the calf.

Action 4

Action: Lie flat on the ground with your arms on both sides of your body.

Bend your right knee and hold your right toe with your right hand.

Inhale, slowly push your right foot straight and stretch it up, with your heels up and your toes facing your face.

Hold this position for about 20 seconds, change your feet and repeat the above steps.

Efficacy: Stretch the hamstring muscles in the calf and thigh to improve leg stiffness and contracture. It also helps relieve back pain and sciatica.

Tip: Keep your left foot upright and your left pelvis close to the ground. Avoid archting your back and do not shrink or raise your shoulders. If you can't hold your toes tightly, put the yoga rope on the soles of your feet and pull the rope head instead, but still keep your upper and lower feet straight.

Internship Editor: Tong Wenchong's

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