Contemporary society office workers are sedentary for a long time, lack of exercise. It is easy to lead to lumbar muscle strain, lumbar disc protrusion. How to avoid and overcome these pains, let's take a look below!
What are the causes of lumbar pain?
There are many reasons for producing lumbar pain, which may be caused by lumbar disc herniation, lumbar muscle strain, female physiological period, lumbar spine hyperplasia and other problems, the most common one is lumbar muscle strain. The causes of lumbar muscle strain, including overwork, sedentary, and poor posture are also the main causes of pain. Being under weight or being stretched for a long time will make the muscles stiff and weak, and will show symptoms of pain over time.
How to relieve and eliminate back pain?
Today Hong Hong shares these 6 yoga variations, mainly to exercise and strengthen the strength of the transverse abdominal muscles, to achieve a balance of muscle strength of the waist and abdomen, so as to relieve the pressure on the lumbar muscles, for lumbar muscle strain caused by lumbar pain is also very effective Oh ~.
1. Tiger balance variation
Kneeling position, hands directly below the shoulders, thighs vertical ground, toes back hook. The core is tightened, and when you inhale, the left leg and right hand are raised and parallel to the ground. With an exhale, the right hand goes to the right side and the left leg goes to the left side in a flat position, inhale and restore. Practice 10-15 times dynamically and switch to the opposite side.
2. Downward Facing Dog Pose - Mountain Pose
Enter from the kneeling position in Asana 1, push your hands to the ground and hips backward and upward into Downward Facing Dog. Lift both heels, inhale and lift the right foot upward into single-legged downward dog. With an exhalation, bend the right knee and bring the right knee forward to touch the right elbow. With the core tightened, the right knee moves from the right elbow, to the right wrist, left wrist, and left elbow. Inhale, return to single leg downward facing dog, drop the right leg to the ground and switch to the opposite side of the exercise. Practice 2-3 sets of 1 set on each side.
3. inclined plank variation
Lie prone on the yoga mat with your hands on either side of your chest and your legs together and straight. Core tightened, with exhalation and hands pushing the ground, enter plank pose with spine, pelvis and legs in a straight line. Keeping your pelvis stable, point the ground between the corners of your right foot and move forward one step to the outside of your right hand (your own maximum amplitude). Inhale, return the right foot to plank, practice dynamically for 5-8 times, switch to the opposite side.
4. Boat Pose Variation
Sit on the yoga mat with knees bent, hands on the back of the hips on the ground, spine extended upward. Exhale with core tightened, feet lifted off the ground, calves parallel to the ground. Keep your clavicle stretched, maintain body stability, and extend your hands straight forward to the sides of your calves, palms facing each other. Inhale, lean back, straighten your legs, and exhale with your abdomen and thighs close to each other. Breathe naturally and smoothly and repeat the exercise 5-10 times.
5. Plough Pose Variation
Lie on your back on a yoga mat with your legs bent at the knees and your waist and back on the ground. Inhale, stretch your hands over your head and press the back of your hands to the ground. On the exhale, lift your feet off the floor and slowly straighten your legs upward. The core tightens, and with the next exhalation, the feet touch the ground forward, curling the abdomen and hips off the ground. On the inhale, return the legs to the vertical ground and practice dynamically for 5-10 times.
6. Reptile Pose
Go from Asana V to supine with legs straight up, with a yoga block between hands and calves. With the core tightened, as you exhale, the left hand and right leg hold the yoga brick, and the right hand and left leg drop down and against the floor. Inhale with both hands and legs holding the yoga brick, and exhale with the left hand and right leg falling to the ground. Left and right sides for 1 set, dynamic exercise 5-10 sets.
Improving health through yoga practice is a process, excessive practice or three days of fishing and two days of sunbathing will not achieve the desired results, this is the time to test perseverance, punch the card every day, practice together ~
