Fix Your Posture in 10 Minutes With These 6Yoga Poses
四个动作纠正你“驼背”
Smartphones, laptops, desk jobs, slouchingon the couch and long commutes to work can all contribute to making you looklike you’re chronically hunched over. Not only is this unattractive, it canalso be painful, as it often causes people to feel tight, achy and sore aroundthe neck, shoulders, and upper and lower back. Fixing your posture with yogarequires that you do poses that open your chest and shoulders, allow you togently bend your back, lengthen your spine, and allow you to experience what asteady, balanced, posture feels like.
只能手机、平板和笔记本电脑等办公和娱乐家具,办公室和教室长时间久坐、或者葛优躺蜷缩在沙发的一角,长此以往,势必会对颈肩部造成影响,近则弯腰驼背、秃鹰颈、老汉肩,这些改变对于机体组织的器质性改变时日不短,最后导致的很可能影响你颈肩部肌肉组织、关节乃至骨健康,除此之外,对于一个人的精神面貌或形态气质产生的影响也相当严重,严重影响你后半辈子的幸福。
想必你一定有过诸如颈肩部不适、长时间僵硬、头部感觉沉重、精神疲惫、背部乃至整个上身都感觉不被绳索困住一般,,死磕猪不愿 你每天用这样的状态去迎接全新的一天,爱智求真的你需要的是改变,如何改变呢?就是改善你 颈肩部的生物力学环境、加固颈部和肩部的薄弱的肌群、清除长时间堆积如肌肉组织中的代谢废物。以下几个动作死磕友们一定要珍藏哦!
1、(Downward Facing Dog)——is a great pose for
improving your posture, as it stretches and lengthens the spine and opens your
shoulders, thus reversing that rounded, hunched over look(这是打开肩部最好的姿势最好的练习之一,在拉屎胸部和身体前侧肌群的同时,对于背部肌肉力量的发展也是有积极的作用。).
To do this pose:如何作此姿势
值得注意;该姿势要求骨干完全伸展、脊椎生理曲度此时背弓到最大,手掌尽量伸展五指分开,保持时间为一分钟左右。)
2、Plank Pose
Sometimes our slouching stems from having aweak core that lacks the strength to hold us upright. Plank pose willstrengthen your core, which will take some of the stress off your spine,allowing you to hold yourself up straight with ease.(有时候,你会觉得自己无精打采,甚至连抬起头部的力量都没有,这时候你就需要注意了,之所以造成这种现象,主要是由于你背部核心肌群的力量不够,那么这个动作就派上用场了)
To Do This Pose:如何作此姿势
(用脚趾触底,身体保持正直,手腕在肩部以下,感觉肩部受力紧张,此时主语做肌肉等长收缩,对于颈背部肌群产生持续性刺激。)
3、Cobra Pose
Bhujangasana and half bhujangasana gentlystretch the spine and open the chest, reversing rounded shoulders and upperbacks.(该动作对于颈椎、肩部和整个脊柱拉伸都有显著效果,身上向后运动,与我们长时间前屈活动正好相反。)
ToDo This Pose:
Lying on your stomach, engage your backmuscles to lift your head and upper torso. Align your elbows underneath yourshoulders for support. Open your chest and relax your shoulders away from yourears. Look straight ahead and hold for 1 minute.(发力与背部肌群,提起整个身体,使得手臂伸直,肘关节在肩关节正下方,,保持时间在一分钟左右,当你所以动作都需要你轻微移动,长时间静止,对于心脏泵血负荷会产生不利的影响。)
4、Cow Face Pose
Cow face pose is an intense chest and
shoulder opener that will quickly lengthen all the muscles. This helps relieve
tightness after long hours hunching over a desk and steering wheel.(该姿势有作用于长时间久坐或者开车而感觉到上肢和肩部、背部不适的死磕友们。)
To
Do This Pose:(动作要领)
Keeping your back straight, raise your left
arm above your head and bend it behind your back. Keeping your right arm down,
bend your right elbow and reach your right hand up to meet the left. Try to
join your hands together. Use a belt or strap if you can’t reach. Keep your
head held high and look straight in front of you. Hold for 1 minute and switch
sides.(上身保持正直,左右过头屈曲于脑后,右手与左手在背部肩胛骨与连接,尝试着使得手掌相互靠拢,此时头部需要正视前方,保持时间最多一分钟。)
(这些动作只要你能够坚持每天做半个小时,你的颈肩部的疼痛毛病不但会消失,而且对于你身体姿势的矫正和拉伸劳损部位肌群作用都很显著。)
喜欢死磕猪今天所分享的内容,就点个喜欢,捧捧人气!!!作者简介:简书日日更新的一员,90后的一枚,平凡的掉在人群里找不到的普通人一个,但即使普通,也对未来充满希望和热情,希望通过不断努力,让自己变得更好。(运动人体科学专业,励志改变国人的健康状况,让每个小伙伴过上幸福生活!)参考文献This 20-Minute Workout Will Change the Way You Think About Resistance Bands
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