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Whenever a round-shouldered hunchback is mentioned, many people think that the shoulder is not open enough. In fact, the round-shouldered back is not necessarily a problem of the shoulder, but more is caused by excessive kyphosis of the chest. The term is called the upper cross syndrome.
The specific performance of the upper cross syndrome is: head forward, round shoulder, thoracic kyphosis, hunchback. Most of these situations are caused by muscle imbalance caused by the incorrect posture of the day after tomorrow. For example, playing with a mobile phone for a long time, working at a desk, etc., has little to do with the opening or not of the shoulder, or even has nothing to do with it.
Adverse effects of upper cross syndrome:
Rounded shoulders, unsightly external image
Sickness in the neck and shoulders, pain in the sternum
It is easy to cause dizziness due to insufficient blood supply to the brain.
Psychological symptoms such as palpitation and chest tightness
Influencing digestion and nutrient absorption can cause constipation, etc.
4 simple exercises to adjust the upper crossover syndrome
1. Stretching tight muscles in the chest
Find a corner or door position
Steps into a lunge, Push the wall with both hands and arms
Stretch the chest muscles and keep 5-8 breaths
2. Exercise for flexible thoracic spine
Standing on the surface of the mat, both hands open and hip width
Inhale, raise your head and lead your head to lead the spine.
Extended flow to the tailbone
Exhale With a chest down, start the spine from the tibia
A section of the extended flow to the head
Repeat practice 20-30, pay attention to breathing Coordination with movements
Flexible thoracic spine while practicing breathing
3, YTWL strengthens the neck and back exercises
The feet are separated from the hips and the knees are slightly downwards.
Or stand directly against the wall and stretch your hands diagonally upwards
Into the “Y” shape, keep 3-5 breaths
Peace on both sides, thumbs up
Keep 3- 5 breaths, flexing elbows in a “W” shape
Keep 3-5 breaths and lift the elbows up to an “L” shape
Keep 3-5 breaths,
These 4 exercises can basically exercise to the oblique Middle and lower bundles of muscles
Rhombic muscles, anterior serratus and external rotatory muscle groups
4, anti-group exercises strengthen the neck Strength
Sit on the chair with legs apart and hip width
Set the elastic band on the back of the head
Tie hold both ends of the elastic band and inhale the extension of the spine
Exhale your hands and stretch the elastic band to form an anti-group force
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