The spine is the lifeline of the human body. Once compressed and deformed, it will not only lead to bad posture such as hunchback, but also cause pain in the head, scapula and neck by compressing peripheral nerves, and even lead to physical diseases such as paralysis.
Long-term incorrect sitting posture, "Ge You Lie", "low-headed people" and lack of exercise will all cause spinal deformation. To protect the spine, we should start from normal times, change bad living habits, "throw away" relying on mobile phones and do more outdoor sports. Girls who don't want to go out for exercise can also try these flexible yoga moves on the spine, which can strengthen the strength of the spine, prevent lateral bending and pose gracefully.
1, wheel variant
Wheeled variant, the practitioner takes the supine position, arches his trunk to make his hands and feet stick to the ground, and enters the wheeled posture. The spine is bent back to expand the muscles of chest and buttocks, and the upper body is vertical to the ground as far as possible, which can effectively strengthen the strength of the spine, prevent the spine from being deformed by long-term compression, stretch the back and chest area, correct bad postures such as chest and hunchback, exercise abdominal muscles, promote digestion, and relieve backache and sciatica.
Key points of posture:
Practitioners lie flat on the ground, keep their legs close to the ground, put their hands on both sides of their bodies, palms down, tuck in, bend their knees, miniaturize their legs, lift their hips, arch their trunk up to the limit, straighten their hands close to their ears, keep their knees straight, and lean back on their necks to make their bodies in a wheeled posture. After maintaining balance, bend your left knee, extend your left leg to your head, and hold your toes down slightly with your left hand to keep breathing.
2. Camel style
Camel yoga, hatha yoga, practitioners open their knees to the ground, keep their calves perpendicular to their thighs, tighten their thigh muscles, open their chests, bend their trunks backwards, make their upper bodies parallel to the ground, hold their heels with their hands straight back, tuck in their stomachs, sink their shoulders, and keep their lower bodies still. It can effectively exercise balance ability, flexible spine, correct bad posture such as hunchback, stretch abdominal area, promote metabolism and shape body.
Key points of posture:
Practitioners start from kneeling position, with legs spread to both sides, head held high, hands on waist, anus contracted, and abdomen kept in a closed state. The trunk bends backward slowly, the thoracic vertebrae are lifted, and the neck is tilted back. Loosen your hands from your waist and straighten your heels back for about 30 seconds.
3. All cobra pose.
All cobra pose is a classic style with flexible spine. Practitioners start from prone position, knees bent, legs extended from the ground to the head, arms placed on the side of the body to lift the upper body off the ground, neck tilted backwards to make the top of the head touch the soles of the feet, and try to lift the abdomen off the ground. It helps to exercise the flexibility of the spine, prevent the spine from being deformed, pose gracefully, massage the abdominal organs, promote digestion, flatten the lower abdomen and shape the body.
Key points of posture:
Practitioners lie prone on the ground, with elbows bent toward the ground, chin tucked inward, legs slightly apart, arms exerting force, trunk extending upward, spine sinking, back bent backward, so that abdomen leaves the ground and neck leans back. At the same time, their calves are extended towards their heads, so that their feet touch the top of their heads, their shoulders are open, and they are balanced for 30 seconds.
Long-term excessive compression of the spine will easily lead to lateral bending and deformation, which will lead to bad postures such as hunchback and affect the body shape. If you want to change your shape, you must protect your spine, starting with these flexible spinal movements.