Neck and Shoulder Therapy Yoga Instructions
Everyone should know the importance of the neck and shoulders, if the neck and shoulders have problems, it is easy to bring discomfort and also limit our movements, which will cause many troubles to our work and life. Therefore, we suggest that readers pay attention to the health of their neck and shoulders in daily life. The following introduces the neck and shoulder physiotherapy yoga.
Clockwise shoulder circling. Sitting in a lotus posture, sitting on the heels, legs are together. Extend your arms forward to the same height as your shoulders. Bring your hands together in front of your chest with your elbows bent. Rhythmically and slowly breathe. Clockwise, maximum circling of the elbows 10 times. Note: When circling up, inhale; when circling down, exhale. Keep your spine straight and do not shrugg your shoulders.
Counterclockwise shoulder circling. Sitting in a lotus posture, sitting on the heels, legs are together. Extend your arms forward to the same height as your shoulders. Bring your hands together in front of your chest with your elbows bent. Rhythmically and slowly breathe. Counterclockwise, maximum circling of the elbows 10 times. Note: When circling up, inhale; when circling down, exhale. Keep your spine straight and do not shrugg your shoulders.
The lotus position hand pull. Sitting in a lotus posture, sitting on the heels, legs are together. Fingers are locked at the back. Inhale, arms extend straight downwards while keeping the chest open and the back straight. Exhale, arms powerfully extend, shoulders relax downwards. Inhale, raise the chin and bring it up to meet the upper back. Maintain breathing for 3 times. Exhale, lower the head and draw the chin in. Maintain breathing for 3 times. End by inhaling, return the head to the midline. Note: contract the abdomen, extend the tailbone downwards, the waist slightly recovers, this can consciously reduce the pressure on the lumbar spine, the arms slightly inward rotation, the two arms clamp the body.
Baby pose shoulder stretch. Immediately after the lotus position hand pull, keep the arms extended backwards, fingers locked. Exhale, chest up, body forward bend, lying on the thighs, keep the upper body upright, forehead gently touches the ground. Inhale, extend the arms upwards, try to keep vertical with the ground, maintain breathing for 5 times. End by inhaling, slowly straighten the body to the midline. Note: contract the shoulder blades, try to keep the hands closed together. Consciously make the shoulders away from the ears, do not shrugg your shoulders.
In the above article, we introduced the importance of the neck and shoulders for the human body. We suggest that readers pay attention to the health of their neck and shoulders in daily life. The above is a detailed introduction to neck and shoulder physiotherapy yoga.
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