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As the saying goes, “how flexible the spine is, how young a person is.”.
Therefore, to keep the body young, flexible spine exercises must be essential! 1.
Wind blowing tree mountain standing, feet close together, inhale, arms up, lengthen the side waist, exhale, arms drive the body to the right, bend the fingers of both hands to the far side, relax the shoulders, and keep the weight evenly distributed on the feet for 5-8 breaths, change the opposite side exercise 2.
Standing in front of the mountain standing, feet are the same width as the hips, inhale and extend the spine, exhale straight back, bend down, thigh muscles tighten and lift up, sit up and inhale, chest forward and shoulder back, Extend the back and exhale to deepen the forward bending, naturally relax the head, hold the back of the lower leg with the hand downward, and maintain 5-8 breaths.
3.
The cat cow four corner kneeling position, with both hands under the shoulders and knees under the hips, inhale with the instep close to the ground, raise the chest, roll the tailbone and exhale upward, lower the head and arch the back, look at the navel with the eyes, and pay attention to the extension of the spine section by section and cooperate with the breathing.
5-8 groups of dynamic exercises.
4.
Sitting posture, twisting the spine, walking stick sitting, and bending the right knee, Put the right foot on the outside of the left knee, inhale, extend the spine upward, exhale, twist the body to the right, put the left hand on the outside of the right knee, hold the right hand on the back of the hip for 5-8 breaths, restore, and change to the opposite side exercise 5.
Lie prone on the mat in locust style, with both legs together, put both hands on both sides of the body, inhale and extend with the palm facing upward, exhale, lift the leg, lift the hand upward, and push the heel away, lift the thigh upward, and keep the palm facing each other, lift up and extend backward for 3-5 breaths, Restore prone position 6.
Supine spine twist supine, bend knees, breathe in and extend the spine with heels close to the hips, hold both hands flat, exhale with palms facing up, twist both legs to the left, put both knees together, land to the left, press the right shoulder down, turn your head to the fingertips of your right hand, keep 5-8 breaths, change the opposite side to practice the content published in this official account, and indicate the source, The copyright belongs to the original source (those that cannot verify the copyright or do not indicate the source are collected from the network)..