4 yoga moves to fix chest humpback

The four yoga stretching movements below the

are obviously helpful in preventing and alleviating cold back and chest.

Action 1: Camel stance

Steps: 1. Kneel down with your calves flat on the ground and your feet facing the sky. Thighs and trunk are in line. Inhale and place your hands above your pelvis.

2. Exhale and slowly bend back. First place your right hand on your right foot to keep up, with your fingers backwards, and then place your left hand on your left foot in the same way to keep up.

3. Inhale, chest out to the sky, relax your head, and keep breathing naturally. Hold the position for approximately 15 to 30 seconds. After completion, slowly return to the original position and rest in baby pose.

Efficacy: Expand chest and improve cold back. Relieve back pain and shoulder pain. Stretch your spine and shoulders to increase flexibility.

Tips: 1. Relax your head and do not stretch your neck backwards too much;2. Keep your pelvis and thighs perpendicular to the ground.

Action 2: Locust stance

Steps: 1. Lie prone on the ground, palms down, face down, hands on both sides of your body, feet together and stretch back.

2. Exhale, slowly lift your head, chest, hands and feet upward at the same time, and stretch your limbs as much as possible. Keep breathing naturally, hold the posture for about 15 seconds, return to Step 1 to rest after completing, and repeat it 2 to 3 times.

Efficacy: Exercise the erector spinous muscles of the back to strengthen the weak back muscles. Stretch your chest and thighs and correct your cold back.

Tip: Use your back muscles to raise your limbs and upper body as high as possible, and only your pelvis and abdomen support your body.

Action 3: Backhand Baby stance

Steps: 1. Kneel down, straighten your back, put your hands on your sides, and look forward. Inhale, interlock your fingers and place them behind your hips.

2. Exhale and bend forward, with your abdomen pressed against your thighs until your forehead is on the ground. Keep breathing naturally, hold the posture for about 15 seconds, return to Step 1 to rest after completing, and repeat it 2 to 3 times.

Efficacy: Exercise the upper back trapezius muscle to strengthen the weak back muscles. Stretch your chest and shoulders to strengthen lung capacity.

Tip: Keep your elbows straight, your shoulder blades adducted, and focus on your upper back.

Action 4: Back-clasping

Steps: 1. Stand in mountain pose with your legs together. Inhale, bend your right hand and place it in the back thoracic spine, palm back, and back of your hand tightly against your spine. (If you cannot place your palm close to the thoracic spine, you can use your right hand to draw your left elbow closer to the center of your back).

2. Raise your right hand and bend your elbows, fastening your left and right fingers to each other, placing your right hand behind the head, and putting your elbows up. Keep breathing naturally, hold the position for about 20 seconds, and then do the same on the other side after completing, repeating twice on each side.

Efficacy: Stretch the upper chest and spine to correct cold back. Relieves shoulder soreness and makes shoulder joints flexible.

Tip: Look forward and balance your head with the ground. Pull your hands up as far as you can. (Internship Editor: Wu Jinyu)