This action can improve thoracic vertebra flexibility, improve shoulder and back discomfort, prevent hunchback, prevent and delay shoulder and waist strain.
How to do it: repeat 2 to 4 sets of 6 to 10 times in each group. There will be mild soreness and stretching throughout the exercise. There should be no obvious pain.
2 four nods
Formula: four to the head, exercise neck and shoulders, the movement is very simple, you practice every day.
Relax neck muscles, improve shoulder and neck discomfort, prevent cervical spondylosis.
Practice: nod your head in four directions, moving smoothly and slowly, with slight ache and pulling. Repeat 3 to 5 times for each set.
3 by the wall angel
Formula: back close to the wall, outreach open arms, stick to the wall slowly, slowly return to the original state.
Improve shoulder flexibility and stability, relieve tension in the shoulder and neck.
Practice: back clings to metope, both hands side is flat lift, bend elbow 90 degrees up, palm is advanced, stick arm completely metope.
Meanwhile, stretch your arms up the wall and slowly return to the starting position.
Repeat 2 to 4 sets of 6 to 10 reps.
4 the butterfly spreads its wings
Formula: double elbow is raised flatly want to reach the position, tighten up to inside do not be afraid of tired, spread wings to fly like a butterfly, improve contain bosom and hump.
Improve the stability of the scapula, improve the round-shouldered hump posture, improve the strength of the shoulder joint, and improve the tension of the shoulder and neck.
Practice: can unarmed, also can each hold a bottle of mineral water. Form your arms into a "w" shape and hold for 2 seconds.
Repeat 2 to 4 sets of 10 to 15 reps per set. Do not have any obvious physical pain during the exercise.
5 lucky cat
Formula: arms on one, repeated repeatedly, practice to strengthen the shoulder, shoulder elbow function is not bad.
It is easy to cause shoulder pain when bending over the table for a long time. Practicing this movement more often can improve the stability of the shoulder blade, increase the strength of the rotator cuff, relieve the tension of the shoulder and neck, and shape the shoulder.
How to do it: keep your upper arm parallel to the ground, rotate one arm up and the other down until you reach the maximum position for 2 seconds, then return to the starting position.
Repeat 2 to 4 sets of 10 to 15 reps per set.
6 the gecko crawls
Formula: the body is stable forward pressure, hands help the wall climb, up and down repeatedly, with breathing practice shoulder blades.
Improves core stability, improves coordination, strengthens upper body strength, and relieves shoulder and neck tension.
How to do it: repeat 2 to 4 sets of 6 to 10 times in each group.
Note: the exercise in this group is not suitable for pregnant women, disabled people or those with orthopedics and traumatology who have not recovered yet.
Hospital department doctor ranking, the latest video health information, please pay attention to the "big doctor" major platforms.