Upper back stiffness and pain are sometimes the same thing
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Stiffness is the stiffness of the muscles around the spine and the compression of the spine
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It can change the flexibility of the upper back and strengthen the stretching to effectively alleviate the problems of back stiffness and pain
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A set of yoga exercises to strengthen back flexibility ↓↓ 1
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Forward flexion folding, downward dog pose left: forward flexion folding, feet as wide as hips, elbows to each other, keep breathing for 5 times
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Right: downward dog pose, hands slightly wider than shoulders and hips, feet as wide as hips, back extension, keep breathing for 5 times
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2
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Cat / cow pose left: cat pose, knees aligned with hips, wrists aligned with shoulders, exhale, roll tailbone, bow back, look at navel right: cow pose, inhale, tailbone up and back, Extend the thoracic vertebrae forward, raise your head and repeat for 5 times
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3
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Needle threading and rabbit left: needle threading, align the knee with the hip, touch the right shoulder and ear, straighten the hand to the left, palm up, extend the left hand to the top of the head, keep breathing for 5 times, repeat on the other side, right: keep grasping the heel, straighten the hand, point the ground on the top of the head, bow the back and keep breathing for 5 times
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4
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Split knee baby pose, semi pigeon pose, left: split knee baby pose, Open your knees, touch your toes, point your forehead to the ground, find the chest to the ground, and keep breathing for 5 times
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Right: the right leg is parallel to the front cushion, the ankle is hooked back, the hip is straightened, the fingertips of both hands are pointing to the ground, the chest is extended, keep breathing for 5 times, and change sides
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5
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Knee hugging and wind dispelling left: knee hugging, hold your knees with both hands, the thigh is close to the chest, and the lower back of your shoulder is close to the ground, Keep right breathing for 5 times: on the basis of the previous asana, straighten your left leg and keep breathing for 5 times
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Suggestions on changing sides: if you practice during the day, practice 5 times of sun worship AB warm-up first; If you practice before going to bed at night, you can keep it longer
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