5 yoga movements: dredge the shoulder and neck meridians, the arms are flexible, the shoulders and neck are good
Do you or your friends have any of the following shoulder and neck problems?
It has become very difficult to button the underwear with the backhand, and it hurts to move the hand back a little more.
When wearing clothes, I feel that my arms are not flexible enough, and many styles cannot be worn, so I can only choose a direct pullover, and a larger size is needed.
When I comb my hair, I feel like I can't lift my hands up.
The shoulder area is particularly afraid of cold, and can't take a little wind chill, even in summer. Even if the air conditioner can't blow on it, even the wind from the electric fan will make you feel cold.
When I go out in summer, I can't wait to wrap my neck tightly.
If you pay attention, you will find that there are many things around us that are easy for us, but difficult for them to accomplish.
If you have these symptoms, it means that your qi and blood around the shoulder joint is seriously insufficient, and the blood circulation is not smooth. You need to flex the shoulder joint, stretch the shoulder and neck area, and open the armpit. If you don't want to encounter these problems in the future, you also need to practice more.
Introduce you to 5 yoga movements that can flex the shoulder joint, clear the meridians around the shoulder joint, and promote the circulation of Qi and blood around the shoulder joint.
- Eagle Arm
Standing or sitting, keep your pelvis straight, your spine straight, your chest open, and your shoulders back and sinking.
Inhale, raise both hands sideways, palms facing each other
Exhale, one hand up and one hand down, big arms crossed, small arms intertwined, palms clasped together.
When you inhale again, open your chest and lift your arms up
Exhale, sink your shoulders, and look in the direction of your fingers.
After holding 5 to 8 sets of breaths, untie the hands on the opposite side of the exercise.
To emphasize: This movement is easy to do with a chest shrug, keeping the shoulders back and the chest open.
- Skyscraper
Stand on the mat with your pelvis straight and your spine straight.
Inhale, raise your hands up above your head, interlock your fingers, and turn your palms up.
When you exhale: keep your shoulders down.
When I practice this movement, I will do it on the opposite side, that is, I need to switch sides when I interlace my fingers; when holding it, every time I inhale, the armpit extends upward from the inside of the arm to the wrist, and when I exhale, the wrist runs along the outside of the arm. , shoulders sinking; there is also a little chest lift, not forward.
- Double angle
Stand on the mat, feet half a shoulder width apart, pelvis upright, spine upright, hands interlocking behind the back of the body
As you inhale, the spine extends.
As you exhale, fold forward and down with your hips as a break point, extending your hands over your head.
Return to normal after holding the double angle pose for less than 5-8 sets of breaths
- Beef noodle
Mountain pose, pelvis straight, spine straight, shoulders stretched back and sinking.
As you inhale, extend your arms by the sides.
When exhaling, put one hand up and down, and clasp your fingers behind your body.
Hold for 5 to 8 sets of breaths and then untie the hands on the opposite side of the exercise.
Be careful not to compress the shoulders and neck, especially the upper arms when doing this. Walk your elbows down the side of your ears toward the ceiling, not toward the back of your head.
This is just shared before. It is a very balanced movement that opens up the movement directions of the shoulder joint. It is very similar to Sleeping Swan in hip opener poses.
- Open shoulders against the wall
Stand against a wall with your feet hip-width apart.
With your hands shoulder-width apart, straighten your arms, lift them up over your head, press your palms against the wall, and point your fingertips
Inhale, extend the spine.
As you exhale, place your arms against the wall and your chin against the wall.
Hold for two to three minutes.
Open the ribcage and stretch the armpits; slightly curl the tailbone, tighten the core, do not lift the buttocks, and protect the lumbar spine.
These are some basic shoulder-opening chest-opening movements in yoga. The operation is also simple, and people with zero foundation can also learn it easily. It only takes 3 minutes a day. Persistent practice can make the arms flexible and the shoulders and neck good.
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