But in daily life, it is inevitable to ignore the small pain, so it gives the lumbar disc herniation and other difficult symptoms a great chance of invasion
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Steps: small table preparation, shoulders above the hands, hips and knees in a straight line, feet back hook or close to the ground; inhale, sink, slightly raise hips, extend the spine upward, chest open, look up diagonally above; exhale, arch the back and tailbone, upper back full and upward, keep breathing for 10 minutes
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With the development of science and technology, work is sitting in the office, long-term maintain a movement, is bound to lead to low back pain
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Let’s practice together..
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Low back pain, first of all, the waist activity is not enough, sitting there all day, lumbar bear a lot of pressure; second, the core strength is not enough, failed to protect and stabilize the lumbar
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Here are 6 simple yoga moves to help you relieve your waist pain
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Cat stretch 1111 this is a very good spine warm-up exercise
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Step 1111 of downward dog style: enter in baby style (the feet are the same width as hips), hook the feet back; inhale and push with hands, lift the buttocks upward; exhale and fall on the heels, slightly retract the ribs, breathe and keep breathing for 10 minutes
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Yoga is the most suitable for relieving low back pain, because yoga has the action of stretching the spine in all directions, as well as the core of stability practice
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The above six movements seem simple, but they integrate the strengthening of lumbar muscles, the flexibility of lumbar spine, the torsion of lumbar spine, the extension of lumbar spine and so on
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Baby 1111 steps: kneel on the mat, knees apart slightly wider than the hip, toes together, buttocks sitting on the heels, body close to the thighs; hands extended forward, forehead close to the ground
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Step 1111 of Sphinx variant: lie prone on the cushion, with feet the same width as hips and small arms supporting the ground; inhale, extend the spine, slightly raise your head up, sink your shoulders, and lift your right leg far up at the same time; hold 10 breaths, then change to the other side
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Step 901111: supine on the mat, hands on both sides of the body to support the ground, the core is stable, keep the waist close to the ground as far as possible; legs together, feet back hook, bend knees, thighs close to the abdomen, then push straight legs up to 90 degrees with the ground; keep 20 breaths
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Step 1111: lie on your back, lift your hands horizontally, open, inhale, close your knees, bend your knees, step on the ground; exhale, look for the right ground with your knees, turn your head and look at the extension line of your left hand, breathe, keep breathing for 20 minutes, and change sides
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It’s very effective for relieving low back pain, and it can reduce waist fat and strengthen spine
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