I wonder if you have noticed such a phenomenon. When people get older, they tend to hunch over, which leads to shorter and shorter. Bian Xiao read a little cartoon before, which depicts a person's height record from birth to now, from short to high and from high to short. Maybe you will say that this is a process of life, and no one can change it, but some people can be elegant when they are old.
Humpback is not only seen in the elderly, but also in many young people and even children. In addition to the long-term bad sitting posture, there is also a key problem that there is a problem with the spine. Increased spinal pressure can easily lead to scoliosis, which not only leads to bad postures such as hunchback, chest covering, shoulder and neck, but also accelerates human aging.
The following actions help to relieve the spine, exercise the flexibility of the spine, prevent the stiffness of the shoulder and neck, correct the bad posture, and make you younger and younger.
1, plow type
This pose helps to strengthen the strength of the spine, prevent scoliosis, relieve the stiffness of shoulder and neck muscles, and prevent backache and shoulder and neck swelling.
A. Lie on your back, legs straight, heels pointing to the ground, hands on your sides, palms down on the ground, relax and adjust your breathing.
B. Inhale, put your arms on both sides of your waist, tuck in your abdomen, bend your knees, and drive your hips slowly off the ground with your legs and stretch upward. Your toes will stretch upward and your waist will continue to exert strength. Your legs will continue to stretch in the direction of your head until your legs are parallel to the ground and your toes are facing back, so as to maintain your balance.
C. Keep your shoulders close to the ground, put your hands back on the ground, and keep your body straight forward and stick to the ground. 10-20S.
D put your hands back to your waist, slowly put your lower body back to the ground, exhale, and repeat the above actions.
2. Four-column support type
This pose helps to exercise the flexibility of the spine, eliminate back fat, correct bad posture, relieve muscle soreness and prevent sciatica, backache and arthritis.
A. Lie on the ground, touch the ground with your knees down, bend your elbows, put your palms down on both sides of your chest, clamp your elbows close to your torso, and adjust your breathing with your fingertips toward your head.
B. Abdomen in, arms in force, knees up, trunk off the ground, legs straight, body parallel to the ground, look ahead, keep your body balanced and hold your breath for 5-8 times.
C return your knees, relax, adjust your breathing, and repeat the above actions.
3. Variation of gluteal bridge
Regular practice of this pose can stretch the spine, relieve the pressure on the spine, prevent scoliosis and correct bad postures such as hunchback and shoulder collapse.
A lying on the ground, legs straight forward, hands naturally on the side, palms up, inhale, bend your knees, palms on the ground, knees up, legs at 90 degrees to the ground, knees up, adjust your breathing.
B. Hold out your chest and abdomen, put your hands on your waist, lift your hips, lift your upper body off the ground, and keep your shoulders close to the ground.
C. Stand on tiptoe with your left foot, lift your right foot off the ground and stretch upward. Put your hands back on the ground and keep your body. Hold on 10-20S.
D. Hips sink, trunk slowly returns to the ground, eyes straighten forward, relax, and repeat the above actions.
Spinal aging will not only affect the posture, but also accelerate the aging of the human body, so the maintenance of the spine is urgent. Don't think that there is nothing.