Elbow exercises in yoga

For friends with stiff shoulders, in addition to practicing other yoga movements that are beneficial to the shoulders, they can also practice closing the elbow joint, which can also effectively improve shoulder stiffness and flexibly flex the shoulder and elbow joints.

Exercise

Basic standing posture;

Eyes straight ahead, adjust your breathing, take a deep breath, breathe in, lift your arms forward and parallel to your shoulders, hold hollow fists with both hands, maintain this posture, adjust your breathing, and then use your elbows as a fulcrum. Turn it clockwise more than three times and in the opposite direction more than three times, and feel the elbow joint slightly warm

Exhale and slowly return your arms to your side;

Inhale again, both arms turn sideways to the flat ends on both sides, exhale and bend both forearms with the elbow joint as the fulcrum, gently touch your shoulders with your fingers, inhale, lift your shoulders up, touch your hands behind you, exhale, and tighten your elbows downward and backward as much as possible. Inhale, return your arms to the flat ends, and exhale forward until your elbows touch each other in parallel in front of your body. Feel the arms stretch and stretch the entire upper back muscles.

Repeat it many times to reach the limit of your body. It doesn't matter if your elbows cannot touch each other in front of your body or behind your head, as long as you feel the stretching.

Exercise focus

Pay attention to the correct basic standing posture, naturally look straight ahead with your eyes, and focus your consciousness on the exercise area.

Coach Tips

If you feel a clicking sound while practicing this posture, please don't give up. This means that your back or entire shoulder joint, elbow joint is being flexible.

Coach's advice

Yoga is life-oriented and it is important to practice consistently. This posture is especially suitable for office staff to practice

When doing exercises on the elbow joint, try not to move too much, let your movements be gentle and slow, and let your body slowly adapt to the practice of this movement. Only in this way can you more effectively relieve shoulder stiffness. (Internship Editor: Wu Jinyu)