Because, if the spine does not have the strength to lose stability, especially the cervical spine and lumbar spine, it will easily cause dislocation between the spine and vertebral body, accelerate the degeneration of the intervertebral disc, and even slip
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8
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9 movements often practice to help improve spinal flexibility & stability 1-2, cat and cow type – kneel on the cushion surface flexibly, open both legs and legs to the same width as the hip, thigh arm vertical cushion surface, inhale, rotate the pelvis to extend the lumbar spine, thoracic spine and cervical vertebra one by one, rotate the pelvis to extend the lumbar spine, thoracic spine and cervical vertebra one by one, back arch to the highest, repeat 10-20 group 3, small bridge type + spine Flow – lie on the cushion surface flexibly, bend your knees and feet close to the hips, separate your feet to the same width as the hips, knees to the same direction as the toes, put your hands on both sides of the body to exhale, rotate your pelvis backward, lift the lumbar vertebrae and thoracic vertebrae off the ground to the position of scapula in turn, enter the small bridge style, keep 3-5 breaths exhale, slowly restore the thoracic vertebrae and lumbar vertebrae to the ground, repeat the exercise 5-8 groups 4, supine spine twist – lie on the back flexibly On the cushion, bend the right knee, put the right foot on the left thigh, raise both hands flat to exhale, twist the trunk to the left to keep 5-8 breaths, change the other side 5
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If you are stable on the other side, you can lift your upper leg upward for 5-8 times
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Therefore, yoga maintenance of the spine, spinal flexibility and stability must practice, only flexible and stable spine, is really healthy young spine
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5-8 group 7
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Magic chair stable feet close together on the balance pad to keep your body stable, exhale, tighten your thigh muscles, bend your hips and knees, bend your hips backward, and put your hands on the balance pad One leg balanced standing on the balance pad, raise the right leg up, thigh parallel to the ground, hands flat, body stable, try not to shake, if you can, hands up and down pat, repeat pat 5-8 groups, change the other side of the teacher wechat, long press the figure below to identify add points, left lower corner into yoga supplies selection.
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Yoga, in order to avoid spinal stiffness, aging, make the spine more flexible and younger, we often do flexible spine exercises, this is very important, but if you want to really maintain the spine, spinal stability exercises must also be essential
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Inclined plate – stable hands support on the balance pad, enter the inclined plate, exhale, adduction of abdomen activate the core, push the ground with both hands, stabilize the shoulder blade, do not shake, if you can, exchange the feet and lift off the ground in turn, repeat the exercise
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Half moon variant – stable side kneels on the balance pad, kneels on the left knee Stand on the balance pad in a straight line with your hands, extend your side waist, straighten your right knee, exhale, lift your right leg, extend your arm upward, and keep 5-8 breaths
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For example, common cervical spondylosis, neck probing, lumbar shoulder disc protrusion, spondylolisthesis, etc
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Cross balance: Kneel stably on the cushion, or on the wave speed ball, open both legs to the same width as the hip, arm and thigh vertical cushion to exhale, retract the core, lift the left leg off the ground, if the body is stable, then straighten the right arm for the whole practice During the process, the body should not shake or move, keep 5-8 breaths on the other side
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are related to the instability of cervical spine and lumbar spine
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