just now
more and more people
Are there hunger bugs?
Sedentary at the computer desk
Working group,
The probability of hunchback is even higher!
How can this be!
1 simple series move
Try to get up early every morning or before going to bed
Keep practicing for 5 minutes!
Can definitely improve your hunchback,
Relieve discomfort in the neck and waist!
2 camel-style action
1. Squat, the calf lay flat on the ground, and the feet are facing the sky. The thighs and torso are in line. Inhale and put your hands over the pelvis.
2. Exhale, slowly bend back, put your right hand on the right heel, put your finger back, and put your left hand on the left heel in the same way.
3. Inhale, stand up to the chest, relax your head and keep breathing naturally. Hold the position for about 15 to 30 seconds. After the completion, slowly return to the original position and rest in a baby style .
Efficacy: expand the chest and improve the cold back. Soothes back pain and shoulder pain. Stretch your spine and shoulders to increase softness.
Tips: 1. The head is relaxed, the neck should not stretch too far backwards; 2. The pelvis and thighs are perpendicular to the ground.
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3 locust action two
1. Prone on the ground, palms down, face down, hands on both sides of the side, feet together and extended backwards.
2. Exhale, the head, chest, hands and feet are slowly lifted up at the same time, and the limbs are stretched as far as possible. Keep breathing naturally, keep the posture for about 15 seconds, return to step 1 after the completion, and repeat 2 to 3 times .
Efficacy: Exercise the back of the spine muscles, strengthen the weak back muscles. Stretch your chest and thighs and correct your cold back.
Tip: Use the back muscles to raise the limbs and upper body as far as possible, and only the pelvis and abdomen support the body.
4 backhand baby action three
1. Squat, with your back straight, with your hands on your side and your eyes looking forward. Inhale, put your fingers together and put them behind your hips.
2. Exhale, the body bends forward and the abdomen closes the thigh until the forehead is placed on the ground. Keep breathing naturally, keep the posture for about 15 seconds, return to step 1 after the completion, and repeat 2 to 3 times.
Efficacy: Exercise the upper trapezius muscle to strengthen the weak back muscles. Stretch your chest and shoulders to strengthen your lungs.
Tip: Keep your elbows straight, the shoulder blades adduct, and focus on the upper back.
5 behind the clasped action four
1. Stand in the mountains and put your legs together. Inhale, the right hand bends to the position of the back thoracic vertebra, the palm of the hand is backward, and the back of the hand is close to the spine. (If you can't put your palm close to the thoracic vertebra, you can use your right hand to pull your left elbow closer to the center of your back).
2. Raise your right hand and bend your elbows to fasten the left and right fingers. The right hand is attached to the back of the skull and the elbows are up. Keep breathing naturally, keep the posture for about 20 seconds, and then do the other side after the completion, repeating 2 times on each side.
Efficacy: Stretch the top of the chest and the spine to correct the cold back. Relieves shoulder pain and makes the shoulder joint flexible.
Tip: The line of sight is forward and the head is in balance with the ground. Try to pull your hand up as much as you can.
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