Yoga Stretch For Opening Shoulders And Upper Back - Not For everybody > 고객센터

In the posture below, Wu Ji demonstrates perfect stretching in an entire plane head to foot and hand to hand. Place the right sole of the foot on the left thigh, and use your left hand to guide the knee toward the floor. Use the power of the elbow connected to the feet spiraling downwards. From this position, lower your left hand onto your shin, your ankle or the floor (depending on your fitness level), or use a block for support of you need it. 1. Either standing with your feet hip distance apart or sitting on a block with your spine lifted, inhale and reach your right arm straight up. 3. Slowly begin to walk your hands forward, keeping your arms straight, and lower your chest towards earth, releasing your forehead to the mat (if your forehead doesn’t easily rest on the floor, try placing a low block underneath it). 3. Clasp your hands together, interlacing your fingers. Place your hands next to your feet and relax your head and neck, drawing your navel point toward the base of your spine. Notice the sensations in your body and begin diaphragmatic breathing: slow, deep inhalation, expanding the abdominal muscles; long, deep exhalation, condensing the abdominal muscles, drawing the navel center toward the base of the spine.

Activate the legs, drawing the tailbone toward the heels. 10. Do a few large arm circles before switching sides. For purposes of ease we will start with a classic sun salute and then add a few variations inside the cycle. Opening up the chest can also help to ease upper back and shoulder pain. 6. On an inhalation, reach your hips up and back, lengthening your spine; exhale and gently draw your low ribs in to support your low back. 2. Reach your arms around and interlace your fingers behind you at your sacrum. Then reach your right arm back up before lowering it down by your side. Then come down onto your back for Bridge pose. Open the front, sink down the back. Tuck the chin slightly toward the chest to help elongate the back of the neck. Tuck the chin towards the chest, tighten the buttocks slightly, press on the palms with elbows straight, and round the spine.

Curl and arch the spine slowly 3--5 times. Do not arch the low back, rather open the low back by rooting (spiral screwing) into the ground with the feet. This opposing, opposite force lengthens the spine and raises the posture from the ground up. Sometimes the entire side (spine and ribs) collapses on the tight side causing the shoulder to sag and the opposite shoulder raises and juts laterally to compensate for the imbalance. Try one side, feel the ribs contract in the back, feel the ribs open opposite front. They have different functions including stretching and opening meridians, lengthening the body, increasing flexibility, making the joints elastic, connecting the joints in a spiraling action, realign posture and lines of power, connecting the body so that it moves as one unit, increasing the ability to expand and contract with energy. Spiraled open joints seem to interlock to create greater strength and power like a twisted wet towel and, indeed, lock better with relaxed muscles than with tense muscles.

Tension and contracted joints are like a dam on a river that needs to be flowing. Postural corrections to reduce chronic pain are the subject of another chapter. Consider a private consultation if you have chronic pain. This problem can cause increased stress at T12-L1 nerve roots supplying the lateral femoral cutaneous and referred pain across the back of the hip and down the outside of the leg. 6. Lengthen the back of your neck and take five deep breaths. Stay here for several breaths. You don’t have to bring your knees all the way down but make sure that both shoulders stay on the mat and try to look all the way to the side to release tension in your neck. Again, bend the knees if you have tight hamstrings or a weak low back. 4. Keep your hips high over your knees. Keep the arms stretched out in front of you, placing your biceps by your ears.

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