Fitness yoga relieves sore shoulders, neck and back

Fitness yoga relieves sore shoulders, neck and back

After working for a day, do you feel the retina, the retina and some special pain and stiffness?

Coupled with the nerves that have been straining for a day, it is really painful.

If you ignore it, the muscles in the shoulder, neck, and back will become more and more stiff, and it is likely to develop into diseases such as periarthritis.

Let’s do a few simple yoga exercises to soothe your nervous nerves, relax the stiff and painful shoulder and neck, and hip muscles!

  Action 1: This action allows you to concentrate and relax your nervous nerves.

  step1: Put your feet together, stand upright, open your toes, and distribute the weight of your body evenly on your feet.

  step2: Clamp the thigh muscles, straighten your arms, palms facing each other.

  Step 3: Gradually pull up slowly.

  step4: Keep relaxed and hip muscles, eyes straight ahead.

  step5: Hold this position for 1 to 2 minutes.

  Note: Don’t just stand and use no force, apply to every part of the body’s muscles.

  Benefits: Strengthens physical strength and improves body balance.

  Action 2: The posture as much as possible can relieve the nervous front, and is conducive to the body’s lightness.

  step1: Spread your legs apart, about the same width as your shoulders.

  step2: Clamp the muscles of the thighs and press the shoulders backwards.

  step3: Open your hands and lift up.

Keep your elbows, wrists, and fingers straight.

  step4: Relax the neck and jaw.

Lift your head up and look straight up.

  step5: Hold this position for 30 seconds to 1 minute, then repeat 3 times.

  Note: The elbows and fingers must be straight, and both hands should be as wide as possible.

  Benefits: Reduces stiff chest and arms and relaxes the back.

  Action 3: This basic posture is good for the whole body, and at the same time it can relax you and overcome patience.

  step1: Spread your legs apart, about the same width as your shoulders.

  step2: pressurize the thigh muscles, press your chest and abdomen.

  step3: Bend down until you hold your toes with your thumb and index finger, keeping your legs straight.

  step4: Look ahead with both eyes.

  step5: Hold this position for 30 seconds, then repeat 3 times.

  Note: You must keep your chest straight and your legs strong.

  Benefits: Strengthen the strength of the hips, shape the legs, and promote the function of the digestive system.

  Action 4: This posture can relax the mind and help reduce daily stress.

  step1: Palm down and press to the ground.

  step2: Take a step back with your legs, your feet must be in line with your palms.

  step3: Separate your fingers and press your palms firmly against the ground.

  step4: Lean forward radially, do not bend your elbows straight.

  step5: Raise your feet and straighten your thighs.

  step6: Raise the forefoot. At this time, keep the foot straight.

Relax your head and neck muscles.   step7: Hold this position for 30 seconds to 1 minute.

  Note: Both hands must be kept straight and not bent.

  Benefits: Can alleviate depression, raise hips, increase complications, and shift toes.

  Action 5: A position to relax your body and mind.

  step1: Close your legs and kneel on the ground.

  step2: Keep your hands apart and shoulder width.

  step3: The upper body leans forward and the lower body does not move until the forehead touches the ground.

  step4: Straighten the coaxial and keep it still.

Palm down on the ground.

  step5: Hold this position for 1 to 5 minutes.

  Note: Straighten forward as much as possible and relax your attention.

  Benefits: relaxes the nerves, lowers blood pressure, relieves disintegration, pressure on the tail and shoulders.

  Action 6: This chest-expanding posture can boost your spirits and help you calm down your nervous mood and excitement.

  step1: Prone on the yoga mat with your arms bent and placed under your chest.

  step2: Slowly lift your upper body.

  step3: With both hands down, lift the top as much as possible and tighten your hips at the same time.

  step4: Raise your hips slowly while clamping your thighs.

  step5: Open the top backwards, and try to widen the top.

  step6: Raise your head and lean back. This action does not require much effort, so relax.

  step7: Hold this position for 5 to 15 seconds.

  Note: The thighs should be straightened with force, slightly raised at the aim, and try to expand the chest.

  Benefits: Very useful for relieving pain in the sciatic nerve, shaping the perfect chest while relaxing the stiff shoulders.

  Action 7: This action can not only shape the lines of the abdomen and arms, but also relax the mind and clear the head.

  step1: Prone on the yoga mat with your forehead on the mat.

  step2: Put your arms up and put them beside you.

  step3: Press the palms of your palms to the ground and tiptoe.

Lift your legs, skull and head at the same time.

  step4: Keep your elbows close to the ribs, front, chest, and feet, keeping them on the same straight line.

  step5: Gaze forward.

  step6: Hold this position for 5 to 10 seconds.

  Note: Use the strength of your arms and legs to support your body, and keep your feet and feet tight.

  Benefits: It can increase the strength of the arms and wrists and sculpt the legs.

  Action 8: Go deep into your body and relax your nervous system.

  step1: Sitting on a yoga mat, supporting the ground and supporting the body weight.

  step2: Slowly bend your right leg, then contract your left leg, tighten your toes, and make a 90-degree angle between your feet and your calves.

  step3: Relax your legs and let your feet fall to the floor.

  step4: Lie back on the mat and incorporate the slack body double.

The palms are up, and the back of the hand is on the ground.

  step5: Close your eyes and meditate.

  step6: Hold this position for 5 to 10 minutes.   Note: Breathe slowly and deeply to make the body feel calm and relaxed, concentrate, and slowly relieve tension.

  Benefits: Regains a sense of relaxation and calmness, and helps lower blood pressure and reduce headaches and fatigue.