Recently, the police and the friend who saw a friend complained that the weather was too cold and people became lazy. They left the exercise accidentally and didn’t want to change their heavy clothes. As time passed, had a sore waist and back pain. Here comes the door.
It can be said that this is a modern disease. It is common to stay in the office or classroom for a long time and suffer from backaches. Although this is not a medically curable disease, basic prevention is still possible.
Generally, we choose to maintain a certain amount of exercise and walk around regularly.
Of course, there are many ways to exercise. In a limited time, choosing the right and effective exercise can get twice the result with half the effort.
small practice according to everyone's situation, recommend a set of simple yoga to say goodbye to low back pain movements, lying down and doing it is simply beautiful! Let's take a look together~
Action 1:
lie flat on the yoga mat, straighten your legs and hook your toes, raise your head and legs straight up, hold your calves with both hands, clasp your hands, and lift your right leg up. Keep for 8 breaths and change side to practice.
action two:
on the basis of action one, stretch the right leg to open crotch posture, arms straightened, keep 8 breaths, change side practice.
Note: Both of these actions require straight legs to be effective. If you can’t do it, you can use a yoga belt to assist in the practice.
action three:
stretch your legs together, stretch your hands to both sides, press your palms on the floor, bend your legs at a 90-degree angle and turn to the right, press your right knee against the ground, turn your head to the left, and touch your left ear to the ground. Keep for 8 breaths and change side to practice.
Note: Do not move your body and abdomen when turning.
action four:
Lie on your back on the yoga mat, bend your knees close to your abdomen, raise your right foot and place it on your left thigh, cross your hands behind your left thigh, pull your left thigh close to your abdomen, hold 8 breaths, and switch to the other side.
action five:
into a downward dog stretch, heels on the ground, the body is in an inverted "v" shape, the hands are stretched hard, the shoulders are slightly stretched back, and 8 breaths are maintained.
action six:
plank support, bend the elbows to support the body, tuck the lower abdomen slightly, keep the body straight, and keep for 8 breaths.
This is an action to strengthen the abdominal core.
action seven:
open your feet slightly longer than one leg, turn your right foot 90 degrees outwards, buckle your left foot slightly, turn your body to the right, look forward, bend your right knee and straighten your left leg, extend your spine, and your hands Straighten up, palms facing each other, hold 8 breaths, and practice on the side. This movement of
can stretch the front of the thigh and open the front of the body.
action eight:
on the basis of action seven, bend your left knee to the ground, two thighs in a straight line, stretch your toe up with your left heel, straighten your hand back, squeeze your left toe, support the floor with your left hand, and keep for 8 breaths.
action 9:
bend your feet together, legs close to each other, kneel stand on the yoga mat, sit on the hips with the heels, body forward and forehead on the ground, abdomen and thighs, keep your hands back and place your feet behind you Hold on both sides for 2 to 3 minutes.
Friends who don’t want to move this winter can try this set of actions to easily relieve back pain~
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