I always feel that my whole body is very tight. Does it hurt here? Or is your posture obviously bad, and you are always said to be standing without standing or sitting without sitting, and you are tempted by your habit of standing with your waist an...
I always feel that my whole body is very tight. Does it hurt here? Or is your posture obviously bad, and you are always said to be standing without standing or sitting without sitting, and you are tempted by your habit of standing with your waist and back, or are you on a chair? Please make up your mind to make some changes.
Of course, body conditions and posture are physical languages accumulated by habits and cannot be changed overnight. We recommend spending two weeks learning to do one more exercise every day, and spend about ten minutes up and down exercises to relax your tight muscles, increase your understanding and self-consciousness of your body posture, and exercise the strength of your core and back. Fourteen days later, you will see a different selves, be more confident, more comfortable, and less painful.
Next, let's take a look at the part you want to learn every day. Finally, there will be a consolidated training table for your reference.
■ Day 1: Check the standing postureThe key to this day is to maintain a good standing posture and practice standing upright, you can stand on the wall first, as if you want to measure your height. Stir the back and maintain a natural curve, slightly retract your chin, back your shoulders, naturally lower your hands, retract your stomach, and straighten your knees. Pay attention to the weight evenly distributed across the two feet, and do not tumbling out of your buttocks.
On this day, in addition to practicing standing well, you also need to develop a habit of checking your posture every hour.
The second day's class is to practice "baby Style" for five minutes in the morning and evening. Baby styles are very suitable for full-body stretching, which has a relaxing effect on the neck, back, hair, core, and ankle. First, take a kneeling position with four feet, sit back with your hips, and get better as you get closer to your feet. Keep your palms swaying, your chest tightly approaches your thighs, and use both hands to feel the stretching of your back and body. Stay for several breaths. You can also try to turn your palm up and feel different stretches. This day, let’s feel the feeling of stretching the whole body brought by the baby style.
■ Day 3: Extend the chestThe third day of work is to open the chest, first stand up, open the two feet to the same width as the shoulders, hold both hands behind the back, put the shoulder blades in the back, and use the opportunity to thrust out of the chest, maintain good breathing during the stay.
■ Day 4: Cat and Cow StyleBecause our goal is to practice good posture and physical condition, the training we just started will focus on the extension of the back. This day we will practice a very good posture: Cat and Cow Style.
First take a four-legged kneeling position, flatten your back, inhaling your air to make your chest press downward, lift your head smoothly, relax your shoulders, and when you start to vomit, pull your abdomen and tail vertebrae into the back, arch your spine upward, and practice repeatedly.
Good morning
Good morning pose is a movement that allows us to practice the lower back, lateral part, and the back of our legs. After standing up with your head and chest up, put your hands up and flatten your back straight, and move your squint (buttocks) backwards to allow your squint to move forward.
When you practice on the fifth day, you will practice the baby style, chest stretching, cat cow style, and good morning style, which will bring a good feeling to your back and posture.
■ Day 6: Standing Cat and Cow poseStanding Cat and Cow pose are very similar to the four-legged kneeling cat and Cow pose. They both make the chest straight and the abdominal contraction alternate, like the body waves created by spinal activities. First stand up straight, open both feet to the same width as your shoulders, then relax your shoulders so that it will hang naturally forward, squat down slightly, roll your hips and tail vertebrae inward, and your belly will collapse. Then thrust out of your chest, suck your breath and extend your neck upwards, stand up, clamp your shoulders in the middle, and then hang forward to return to the starting action, and continue practicing.
The action added on the seventh day is the stretching action of lying on your back and legs. Lying on the bed or on the mat, open the two sides of your body with both hands, and straddle one foot to the opposite side. During the process, keep your upper back, shoulders and arms on the ground, and feel the stretching of your back and hair. This exercise can relieve muscles. You can also try to see the two feet rolling up, and the upper back and shoulders are flat on the ground, and the two feet are squint to the left or right side together to feel the extension of the lower back. Note that the knee should not feel pain at this time.
■ Day 8: Kneeling BalanceAfter a week of practice, our spine has become more stable, allowing us to maintain good posture and reduce back pain. We will further train our core muscle strength.
Take a four-legged kneeling position, and use both hands and knees to the ground. The distance between the two hands is the same width as the shoulders, and the knees just fall below the hair. Retract the muscles in the abdomen, and turn the right hand away from the ground to the same height as the shoulders, with the palm facing down, and then straighten the left foot back and tighten the muscles in the buttocks and thighs. At this time, first maintain the right hand, suck the back, and the left foot at the same level. Only the left hand and right knee are on the ground. Stop for a while and return to the four-legged kneeling position, practice repeatedly and then change the side to practice.
Lower Dog Style is a good way to stretch the back side of the thigh, the back side of the calf, and to the arch. Be sure to practice well. Start with a four-legged kneeling position, hold the ground with both hands and step on the ground with both feet, lift your body up and lift it up, making your body shape triangle at the tops of the palm, buttocks, and palms, or think of lifting your body and sucking your stomach to form an inverted V-shaped shape. If you just start practicing the palms and palms cannot flatten the ground, you can then stumble on your knees and then step on the ground.
■ Day 10: The tenth day of practice requires multiple props. You can take a handful of long rods, hold the rods in both hands and keep the rods parallel to the ground, and keep the footsteps as wide as your shoulders. Then squat your butt back. When you get up, push the rods upwards and stretch your hands straight.. Squats can be trained to the back, strengthen the muscles next to the spine, and the movement of pushing the rod upward can move more to the upper back. ■ Day 11: The action of the eleventh style of the elbow style can be started by the lower dog style, with the left foot forward, put the palm of the foot behind the right palm, bend, and keep pulling the ground with both hands, lower your body height and sit down. At this time, the left calf lies in front and the right foot (back foot) is straightened on the ground wall. The lumbar vertebrae is straightened and you can feel the full stretch of the spine and hair. Stay for 30 seconds. Change the practice. You can also turn your body forward until you lie on the ground and fully feel the extension of your lower back.
First, take a four-legged kneeling position, with your palms directly under your shoulders, and force your hips and core to lift your body up, leaving only the tip of your feet, the elbows and arms connected to the ground. Do not lower your head or tilt your head, and look at the wall about 20-30 cm in front. You can stay for 30 seconds, take a break, and then continue practicing.
■ Day 13: The heroic stancetwo legs spread forward and backward to form a lunge, the front foot knees bent to 90 degrees, and the back leg is straightened. With both arms straightened up, the palms were opposite each other, and the extension of the hair was felt and the rest was about 30 seconds. Change the practice.
Raising hips is considered the most basic movement of the gluteus maximus. The gluteus muscles are a large muscle group in the body. If you practice well, you will have a great impact on your physical condition. Please lie on the floor or wall first, place your hands flat on both sides of your body, bend your knees, and step on the floor with your feet and palms. Retract your hips and lift your hips from the hips, not arching your back until your shoulders and knees are in a straight line. At this time, the foot and the foot should be the support, not the foot tip, and do not turn into a stubble foot tip (only the foot tip sticks). You can stay in a tight buttocks or do dynamic exercises.
We learn one action every day for fourteen days and replicate the previous actions. Here are the ways you can refer to the fourteen-day physical cultivation. Spend about 10 minutes a day to make your back and core strong and fully stretch your body, improving your posture.
Original text: Learn one trick a day and practice good health in two weeks (with plan and video)
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Responsible editor: Gu Zihuan
