Lying Down for 10 Minutes Equals Running for 1 Hour
1Cat Stretch
Instructions:Kneel down, with hands and upper body close to the ground, stretch the shoulder and the entire spine of the waist and back.
Benefits:Stretches the upper and mid-back, opens the shoulder joint, nourishes the heart, nourishes the spine, stimulates the muscles of the shoulder blades, relieves shoulder and back pain.
2Butterfly Pose
Instructions:The name of this pose is called 'Butterfly Pose' because the action mimics the slow fluttering of a butterfly's wings. During exercise, sit on the ground or in bed, with both heels touching, hold both feet with your hands, and make your legs move up and down. Do it for 5 minutes daily.
The butterfly pose can also be simplified by placing your heels together and leaning your upper body forward, continuing for 10-15 seconds, repeating 3-5 sets. Adjust the intensity of the action according to your own tolerance.
Benefits:Promotes blood flow to the back and abdomen, stretches the spine and lower back, stretches the inner ligaments of the legs.
For women, the Butterfly Pose has a very important benefit – it effectively exercises the most difficult-to-exercise area – the hips.
3Lion Face Pose
Instructions:
- Lie on your stomach, hands placed on either side of your shoulders, fingertips should not exceed your shoulders.
- Keep your legs straight, with your heels in contact with the ground, inhale and use the power of your back to raise your spine inch by inch.
- When you can't raise anymore, use the force of your arms to push up your upper body and maintain it, without shrugging your shoulders.
- Hold for 3-5 breaths, practice several times.
Benefits:Effectively squeezes and stimulates the waist muscles, can effectively relieve back pain.
4Reclined Figure-Four Stretch
Instructions:Lie on your back, bend your knees and open them outwards, with your heels in contact, your legs are natural, your hands are comfortably placed, maintain the action for 1 minute, take a brief rest, combine your own situation, do 3-5 sets.
Benefits:Reclined Figure-Four Stretch helps open the hips and relieve discomfort caused by prolonged sitting on the sciatic nerve.
Note: All kinds of medicinal formulas and prescriptions mentioned in the text are for reference and learning only, and cannot be used as prescriptions. Please do not try them blindly. This platform does not bear any responsibility for this.
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