5 yoga moves: dredge shoulder and neck meridian, flexible arms, good shoulder and neck
Do you or your friends have the following shoulder and neck problems.
Backhanding to the back to button the underwear has become a very difficult task, and it hurts to move the hand back even more.
I feel that my arms are not flexible enough when I wear clothes. I can’t wear many styles. I can only choose the ones that can be pulled directly over the head, and I need bigger ones.
When I comb my hair, I feel like I can’t lift my hands up.
The shoulder area is particularly afraid of the cold, and it cannot accept a little bit of wind and cold, even in summer. It’s fine if the air conditioner can’t blow directly on it, even the little wind from the electric fan makes you feel cold.
When going out in summer, I can't wait to wrap my neck tightly.
If you pay attention to the situation around you, you will find that many things that are easy for us are very difficult for them.
If you have these symptoms, it means that there is a serious shortage of Qi and blood around your shoulder joints, and the blood circulation is not smooth. You need to flex your shoulder joints, stretch the shoulder and neck area, and open your armpits. If you don't want to encounter these problems in the future, you need to practice more.
Let me introduce 5 yoga movements that can flex the shoulder joints, dredge the meridians around the shoulder joints, and promote the circulation of Qi and blood around the shoulder joints.
- Eagle arm
Standing or sitting, keep your pelvis straight, your spine straight, your chest open, and your shoulders back and down.
Inhale, raise your hands sideways, palms facing each other
Exhale, one hand up and one down, big arms crossed, small arms twisted, palms together.
When you inhale again, the chest cavity opens and the big arms lift up
Exhale, sink your shoulders, and look in the direction of your fingers.
After maintaining 5 to 8 groups of breaths, untie your hands and practice on the opposite side.
Emphasis: This is an easy chest-shrug, keeping the shoulders slumped and the ribcage open.
- Ferris style
Stand on the mat with a straight pelvis and a straight spine.
Inhale, lift your hands up over your head, interlock your fingers, and turn your palms up.
When exhaling: Keep your shoulders sinking.
When I practice this action myself, I will do the opposite side exercise, that is, I need to change the side when interlocking the fingers; when holding it, every time I inhale, the armpit extends along the inner side of the arm to the wrist, and when exhaling, the wrist extends along the outer side of the arm , the shoulders sink down; and the ribcage lifts up a bit instead of pushing forward.
- Double angle
Stand on the mat with your feet shoulder-and-a-half width apart, straighten your pelvis, straighten your spine, and clasp your fingers behind your hands
As you inhale, extend the spine.
As you exhale, fold your hips forward and down, extending your hands overhead.
Return to normal after holding less than 5 to 8 breaths in the double-angle pose
- Beef noodle style
Standing in mountain pose, the pelvis is straight, the spine is straight, and the shoulders are extended and sunk.
When inhaling, stretch your hands to your sides.
When exhaling, one hand is up and the other is down, and the hands are clasped behind the body.
Hold for 5 to 8 breaths and then practice with your hands on the opposite side.
When doing this exercise, be careful not to compress the shoulders and neck, especially the upper arm. Walk your elbows along 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 the shoulders and flexes the movement directions of the shoulder joints. It is very similar to the sleeping swan pose in the hip-opening pose.
- Open shoulders against a wall
Stand against a wall with feet hip-width apart.
With hands shoulder-width apart, arms straight and raised overhead, palms pressed against wall, fingertips pointing up
Inhale, lengthen the spine.
When exhaling, the arms are attached to the wall, and the chin touches the wall.
Hold for two to three minutes.
The chest cavity is opened, the armpits are stretched; the tailbone is slightly rolled, the core is retracted, the buttocks are not lifted, and the lumbar spine is protected.
These are some basic shoulder-opening and chest-opening movements in yoga. The operation is also simple, and people with zero foundation can easily learn it. It only takes 3 minutes a day. If you keep practicing, you can make your arms flexible and your shoulders and neck healthy.
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