To Museum in of many beginner Yoga who, has is big of reasons one of is long time desk work led to neck shoulder pain of problem, or even not work of crowd, see TV, and phone long has, also will induced shoulder neck back sore of problem, to let everyone in short time in ease body of stiff and tension, I for everyone carefully choreography has a as long as has a put Chair, on can easily practice yoga to ease of good method--spine physiotherapy 13 type. Try it together!
1, Variant of magic chairs
Action Essentials: sitting at the edge of a Chair, the pelvis of Chiang Kai-shek, interlocking hands in the chest, exhale, roll straight, next time you inhale, hands arms stretched upwards, hips under strong pressure at the same time, with each inhale up arms.
Warm Tip: friends, shoulder, neck pain, bending the elbow, so try to keep relaxed feeling on top of the shoulder.
2, Cow-hand
Action Essentials: sitting in a Chair, inhale, move the right arm stretched up, exhale and bend elbows, and right hand down between the shoulder blades, left hand to grab the right hand, his hands interlocking behind, concentrate on breathing 8--10, the other side sits the other side.
Hint: if the hands cannot withhold, aided by the band.
3, Bird King
Action Essentials: left leg folded in the right thigh and left around the right leg, the same will be stacked in the left elbow, left elbow, wrist-wrapped hands, thumb pointing nose, pelvis and shoulders being unchanged. Keep breathing 8--10, for doing the other side.
Warm Tip: shoulder pain neck pain or shoulder flexibility, good friends, hands can change what, without crossing legs hooked, above the foot.
4, Hands back stretching pose
Action Essentials: hands interlocking behind stretch, try to move closer to the middle of the shoulder blades, if it feels as long as the arms do not, try active stretch a relatively short side, which is mainly caused by different shoulders open. Keep breathing 8--10.
Note: front shoulder tight friends, can pull the hands apart stretches on the arm of the Chair.
5, Single-leg back extension
Action Essentials: curved right knee, fingers interlocking and keeping one's right foot arch, with the next breath, trying to right leg straight, keep chest up and straight back, straight ahead. Keep breathing 5--8, for doing the other side.
Note: if the leg is bent, curved knee, grasping the ankles or lower legs or hands, using tape-assisted.
6, Sitting forward bends back stretching pose
Action Essentials: legs straight but slightly separate, breathe in, hands arms straight up, exhale, since before the start of the hip flexor stretch, hands pressed to the floor, fully stretching back, extended Prothorax.
Tips: side or lower back tension after a friend of the thigh, you can bend your knees, try to keep the back straight.
7, Shoelace
Action Essentials: bend your left knee and left ankle against the front of the right thigh, and tried to elbow his hands against the left leg, inhale stretch the spine, under proper pressure on the exhale, clever and hip.
Warm Tip: thighs tense and cannot be friends on foot on the opposite knee, you can put your feet on the ground, preventing a thigh injury.
8, Sitting twist
Action Essentials: on one side of the waist line near the back of the Chair and extend your spine when you inhale, exhale caught the Chair back to reverse the spread of the spine. Keep the chest, shoulder extension open, keep your shoulders parallel to the floor.
Tips: try to avoid warpage.
9, Open shoulder-
Action Essentials: fingers interlocking, with elbows at shoulder width apart, may extend the spine when you inhale, exhale, press the shoulders and arms, keeping shoulders chest back parallel to the floor, be careful not to arch the back.
Tips: avoid the shoulder during the move under the body.
10, Dance
Action Essentials: left hand grasping his left foot ankle, breathe in, left leg in front of the lift arm led the body slightly forward, chest opened up, keeping your shoulders parallel to the Chiang Kai-shek of the pelvis. Straight ahead, keep breathing 5--8. Switch side’s again.
Hint: note the belly, avoiding warpage.
11, Standing side leg lift
Action Essentials: lift your left foot on the Chair, and try to set the left leg in the appropriate volume, extend the left groin, pelvis, Chiang Kai-shek, arm fingers interlocking his hands stretched up and fully down the floor with the right foot, lift the chest up. Keep breathing 5--8. Switch side’s again.
Note: legs are close friends, you can bend your knees and put your left foot on the Chair with the practice.
12, Standing side stretch
Action Essentials: on the basis of one on, right arm extended down to the Chair, inhale, stretching his left arm upward, breathe, stretch the left the left, look up above the diagonal. And stretch the left side waist. Keep breathing 5--8. Switch side’s again.
Note: attention on both sides of the waist stretch felt.
13, The Cobra pose
Action Essentials: hands down the front of the Chair, double toe down to the floor, with inspiratory chest and lift the hips toward the heel stretch, look up.
Hint: note the belly to prevent warpage.
Note: all practice breathing must be smooth, after practice the best sit up, close your eyes and natural breathing, for at least 5 minutes or more, was slowly restored by physical fitness.