Recently, I have sent many sequences about weight loss and body shaping to everyone, but today I would like to share a practice sequence about "spine" with you, because the spine can be said to be the "source of power" for our physical health. If there are problems, then everyone's physical health will also have problems.
Nowadays, many people suffer from shoulder, neck, and back pain. Apart from the pain caused by poor posture, the main culprit is actually related to spinal stiffness! The spine includes 7 cervical vertebrae, 12 thoracic vertebrae, 5 lumbar vertebrae, and the sacrum. The thoracic vertebrae are the base of the cervical vertebrae, and the pelvis is the base of the lumbar vertebrae. If any segment of the vertebrae becomes stiff or weak, the entire spine will suffer!
So, it's still important to pay more attention to the flexibility of the spine and the exercise of the back muscles in daily life! As long as the spine is flexible and strong, many shoulder, neck, and back pain problems can be avoided. So today, these 9 all-round flexible spine movements must be practiced every day! Help to flex the spine and alleviate discomfort in the shoulders, neck, and lower back!
Action 1:
Place both hands on the ground, kneel on both knees, and enter the cat and cow pose
Exhale, tighten the core, curl the coccyx, and arch the chest and back upwards
Inhale, rotate the pelvis forward, and extend the spine section by section
Repeat 10-12 times as a group
Action 2:
Maintain a cat and cow like preparation posture
Inhale and straighten your right hand to the upper right
Exhale, tighten the core, and thread your right hand through the left armpit
Repeat the exercise 10-12 times
Switch to the other side and continue practicing
Action 3:
Exit from the cat cow style
Bend your right leg and move towards the outer side of your right hand
Exhale, tighten the core
Open your right hand to the upper right
Twist the chest to the left
Inhale, restore, repeat 8-10 times
Switch to the other side and continue practicing
Action 4:
Exit from the previous action
Sit backwards with your hips on your heels
Inhale, move the center of gravity forward, and enter the upper dog position
Pay attention to expanding the chest cavity and tightening the core
Exhale and restore the big bow to the back of the buttocks
Repeat this flow 5-8 times
Action 5:
Lying prone on a yoga mat
Support your hands on both sides of your body
Exhale, tighten the core
Hip rotation to the left
Point the right calf towards the outer side of the left leg
Inhale, restore, repeat 8-10 times
Switch to the other side and continue practicing
Action 6:
Maintain a prone position, with hands naturally spread out on both sides
Exhale, tighten the core, and bend the right calf upwards
Afterwards, the hip turns to the left
Place your right foot on the outer side of your left leg and touch the ground
Inhale, restore
Pay attention to the chest and try not to leave the cushion
Repeat the exercise 8-10 times
Switch to the other side and continue practicing
Action 7:
The body is in a sideways position, with the left hand supporting the ground
Bend your legs and land on the ground
Inhale, open your right hand to the right rear
At this moment, there is a stretching sensation in the right pectoral muscle
Exhale, tighten the core
Right hand passes through the left armpit
Inhale, restore, repeat 8-10 times
Switch to the other side and continue practicing
Action 8:
Enter the standing position
The body is in a semi forward bending state
Hug each other with both hands and elbows
Exhale, tighten the core
Slightly sway the body from side to side
Repeat the exercise 10-12 times
Action 9:
Exit from the previous action
Enter squat position
Pay attention to opening your knees and toes outward at a 45 degree angle
Maintain a stretched and straight back
Place two elbows on the inside of the knees
Exhale, tighten the core
Alternating left and right hands, open back and up
Feel the twisting of the thoracic spine
Practice alternately left and right once
Repeat the exercise 10-12 times