White-collar cervical Yoga

Access to high-grade white-collar office family office, has an enviable job. However, due to professional reasons, the day his desk, facing the computer, so that the majority of white-collar workers suffering from varying degrees of cervical, lumbar and so does not apply. Yuet Yoga senior instructor for a family of white-collar workers was designed specifically for this group of people cervical yoga training, long-term adherence to a very good improvement in our spine pain.

1, ostrich-style

Legs spread apart shoulder width, bend down, hands on the soles of the feet below,Let palm with interlinked, suction, when the rise of the slow relaxation time of breath. This position can improve cervical fatigue, you can work together with the pug-style.

2, fish-style

Lying down, and inhale when the body Gong Qi, head and hip support the body, back to form a hole; knees curled back and cross his arms or hands folded at the top of the head intersects Huwo elbow. Exhale slowly to relax the body, lying. This action could force point and the extension points on the cervical spine, while the health of the lumbar helpfulCan also eliminate neck wrinkles. Beginners can stretch out your legs, so that greatly reduces the difficulty, but also exercise a more targeted

3, tortoise-style

Breathing two movements, as from the shell stuck your head out of the turtle. Knees open, the body sit up straight, legs curled back to the thigh; upper body forward, palm open, in the suction when the drive cervical, chin up. Breath when the jaw close to the chest, the movement focused on the neck. Tortoise-style main exercise the flexibility of the cervical spine, for shaping the neck lines,Elimination of double chin is also a great help.

4, cat stretch-type

Remain kneeling position, hands and knees as a gravity anchor, suction time, back subfoveal, chin up up some, while lifting up the buttocks, shoulders downward pressure, and the arm straight; in expiratory time, arch the back, so close to his chin and chest. 4:00 a cat stretching movements to be able to effectively exercise the back and stomach muscles, so that the spine more flexible and less degree of difficulty.

5, the dog-type extension

Hands and toes support the body, legs stretched as far as possible, inhale when his head thrown back, so that the neck anterior to fully stretch the arm perpendicular to the ground, exhale slowly to relax when the head back to the normal position. This position for the 26 fully elongated extension of the spinal cord to stimulate the brain and spinal cord connectivity, helps nourish the brain.

6, pug-style

Legs straight,Try to separate the upper body down the stoop, his hands stays to keep the back stretch. Inhale when hands vertically extended, lift the head up, breath in the interest of his head, elbows and feet as a strong point of gravity to keep back stretch. If you feel that too difficult, you can make the legs slightly bent, in order to reduce the pressure on the ligaments.

Movement is the best way to treat cervical spondylosis. From the anatomical point of view, the entire body is almost radial and cervical muscle groups is closely related to, any campaign has been a full-body coordination and balance exercise, it will cause the cervical spine to be tempered. In the prevention of sports injuries, under the premiseThe appropriate increase in the frequency and intensity of exercise is very useful. The yoga instructor designed specifically for this series of yoga neck exercises, will be a good rolling cervical area to ease the pressure on the spine and promote cervical health.