Every time you break a bad habit, you gain more grace. Today Our Lash will talk about training.
- Improve head poke forward
It’s really ugly, it’s creepy, and it can cause neck pain.
What to do? Super easy!
Use the “chin back” to strengthen the muscles at the back of your neck. You just need to put your hand on your chin and push your head back a little bit.
During the whole process, keep your jaw closed and take one to two deep breaths for five minutes a day.
This will not only help you to straighten out your posture, but it will also help relieve neck pain. Next time you’re tired at the office, instead of rolling your neck, use “chin back.”
- Improve round shoulders and hump
The essence of a hump is: The chest and shoulders are too tight to pull the person forward, and the back of the neck is too weak to hold. One side of the pull and the pull is not moving, that may not be balanced. So, first of all, we need to loosen up where it’s tight.
Action one: Gracefully stretch your neck
Start with one hand on your collarbone and the other hand on your jaw. Stretch in both directions and you’ll feel your entire neck lift. You don’t have to take too long. Just take five deep breaths. You can pull it every day when you have time to exercise and maintain your grace. Of course, in addition to relaxing, it is also necessary to strengthen muscles.
Action two: Reverse bird fly
Start by bending over slowly, keeping your waist straight. Thumbs up with your hands and open your arms outward. During the whole process, keep the shoulder and back full of tension, and do it 8-12 times after work and study. This will strengthen your muscles and improve hump gradually.
Action three: Get down on your stomach and give yourself a thumbs-up
First lie prone on the bed, on the waist support, up the legs and upper body.
The hands are in the “thumbs-up” state, the elbows are pushed back, and the upper body is in the “W” state.
This movement can strengthen the shoulder back waist at the same time, but also can relax the chest and neck.
Do 10 times before going to bed to optimize posture and help you sleep.
- Ribs turn out
This problem is more common in women, the specific performance is: clearly the weight is not fat, but the lower edge of the ribs to valgus, wearing clothes on the visual appearance of four breasts.
No more words, move up!
Action one:10 second breathing
Start by lying naturally in bed or on a yoga mat.
Inhale through your nose for three seconds while opening your chest, then exhale through your mouth for seven seconds.
On the exhale, press the lower edge of the ribs with your hands and slowly push down.
For seven seconds, you need to exhale and push your ribs back into their “correct position.”
If you feel at this time in the stomach again in the force, very sour, that is the practice in place.
This is something you can practice before going to bed and do for five to eight minutes every night.
But in addition to breathing correction, we’d better do something that involves improving thoracic flexibility.
Action 2: Against the wall to “surrender”
Start by leaning against a wall and making sure your waist is completely against it.
Ensure that the abdomen has a “10 second breathing method” tense feeling, slowly raise the arm to touch the wall.
Do this 15 ~ 20 times a day can not only improve the rib valgus, but also as a relaxation rest after work.
One of the two movements recommended above can be used as a bedtime training correction and the other can be used as a daily practice.
In particular, the 10 second breathing technique, once you master this breathing technique and incorporate it into your lifestyle, you can correct your body shape anytime, anywhere.
Does it feel so simple? Because many posture problems are not diseases at all.
In fact, most of your posture problems aren’t as bad as your fitness instructor would make them out to be. They warn you that if you don’t get your body in shape, your workout will fail.He’s just trying to stir up anxiety so he can earn your money.
Don’t worry so much. There’s not so much to worry about. What you need to do is to train for the problem, little by little; you must be the most elegant fairy in the crowd!
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