The pace of life is gradually accelerating, and the burden on each of us is getting heavier and heavier. Whether it is work intensity or lifestyle, it changes with increasing pressure. The most significant is the health of modern people. The term sub-health is becoming more and more familiar to more and more people, because many examples are right by our side.
Take the white-collar workers who work in the company for a long time, because of long-term sitting and lack of exercise, the body has various conditions, and the body is bloated, especially the abdomen where fat is most likely to accumulate. , Waist, etc. completely uplift, in addition to back pain, cervical discomfort, lumbar strain, etc., long-term cervical and spine compression can cause scoliosis, which will seriously affect your personal posture and appearance. No matter it may even cause physical disability, it can be said that sedentary has become the "first killer" that threatens human health.
Since sitting for a long time is very harmful, how do we solve it? Appropriate stretching exercises are indispensable. We can choose some soothing yoga movements, exercise more in our leisure time, stretch the back, stretch the spine, correct bad posture, and let the body return to upright and upright. The following recommended 4 yoga movements are recommended for everyone , Keep practicing, make a little progress every day, and your body will change greatly.
Action 1: Phantom chair twist (left)
Exhale again, twist to the left side, and come to the magic chair twist position. Tighten, stretch your hips backwards and downwards, don’t let your knees exceed your toes, tilt your weight to the back, let your left shoulder rise, and your entire chest to the left.Look at the fixed point, hold on to the last breath, inhale again, turn back to the front of the spine, extend the arm to the top of the head, and complete the phantom chair pose.
Action 2: Straight leg push (shun)
Lie on your back on the yoga mat, straighten your legs, open your feet and straighten your pelvis. Tighten your thighs upwards, cross your hands and ten fingers parallel to the ground, exhale, circle your body from right to back, and exhale from left to front. Imagine taking your pelvis as the center and letting your chest surround your pelvis in a circular motion, using your lower abdomen Maintaining the parallelism of the body, tightening the thighs, and continuing to maintain the push-and-grind style can strengthen the peristalsis of one's stomach and intestines, and increase the body's detoxification function.
Action 3: Supine stitching style (right)
Slowly exhale, lift up the right leg and put the left thigh on the ankle. To the abdomen, hold your hands on the calf tibia, or the position of the knee socket, choose your comfortable position, use your right hand to gently push the entire thigh outwards, you can choose to gently push or tuck your knees to feel the entire gluteal muscles stretch, the buttocks will have gentle soreness, even strong soreness, exhale and continue to bring the thigh close to the abdomen, and try to keep your right knee away from you when you inhale.
Action 4: Snake style
Bend the knees, press the floor with both hands, and push the body backward in turn,Extend the spine, raise your head, bend down when you exhale, press the instep, maintain the state of the lower jaw, extend the back of the neck, retract the entire arm and push it to the back, stay here for 5 sets of breaths, keep the back Rotate the thighs internally to relieve the pressure on the lumbar spine. When you inhale deeply, try to lift the chest cavity slightly and look for the direction of the chin. When you exhale, let the back toes and instep press down to better stabilize the foundation. The last time the nasal cavity is deep. Inhale deeply and exhale slowly.
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