Lower back pain for office workers with Yoga

Tuesday - 16/01/2018 20:54
The back is the support for the whole body so all activities are easy to make you suffer pain. If you are an office worker who has to work all day in front of the computer for 8 hours a day, take some time to practice this yoga exercise to save your precious body.
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Bharadvaja
- First you sit on the floor with legs stretched out in front. Hold the right hip, knees bend both legs to the left. Hold the legs under the floor to the left in the upright position, the left ankle in the right leg (Figure).

- Inhale and straight back, stretching chest. Then exhale and slowly turn your body to the right, keeping your ass close to the floor.

Bnaradvaja writers not only have the effect of stretching the spine but also relax the internal organs of the abdomen, reduce back pain, neck pain, sciatica and thigh pain.

The "frog" movement (Ardha Bhekasana)
- Lie down on the floor. Place your forearm on the floor, lifting the head and upper body up.

- Fold your right knee and pull your heel to the right side. Hold the body balance on the left forearm, the palm of the hand to grasp the instep of the foot and squeeze your legs to the hips. Elbow should point to the ceiling.

- Press your foot forward. Knees and buttocks are in a straight line. Shoulders parallel to the floor, do not push all force to the left shoulder. Press down your elbow to raise your chest.

- Perform each side of the movement from 30 seconds to two minutes. As you get used to it, you can try full-legged frog posture at the same time.

Frog motion stretches the entire front of the body, ankles, thighs, abdomen and chest, and throat, strengthening muscle building. Besides, it helps you improve your shape and relax and relieve back pain.

Setu Bandha Sarvangasana
- Lie on the floor. If necessary, place a thick blanket under your shoulders to protect your neck. Raise your legs, knees bent. Set foot on floor, heel as close to the hip as possible.

- Exhale and slowly raise the hips up. Press your feet and arms to the floor. Keep your thighs and feet in parallel (figure).

- Raise buttocks until thighs are parallel to the floor. The knee is perpendicular to the heel or pushes the knee forward and extends the shoulders, neck and chin to the fullest extent possible.

Bridge work stimulates the abdominal organs, lungs and thyroid, rejuvenating tired feet. In addition, this action improves the digestive system, helps reduce the symptoms of menopause and treats asthma, high blood pressure, osteoporosis, and sinusitis.

Face-lift (Adho Mukha Svanasana)
- You begin to position with your hands and knees on the floor. Then inhale, exhale, continue to push your upper thighs tighter and pull your heels down on the floor. Straight knee, squeeze the thigh.

- Hold for 1 to 3 minutes. Then exhale gradually and place your knees on the floor, in the "baby" position.

Face lifting reduces stress and mild depression, invigorates the body by strengthening the arms and legs. On the other hand, this helps reduce the symptoms of menopause, treat hypertension, asthma, flat feet, sciatica, sinusitis.

With a regular and thorough training intensity, Yoga can completely help you avoid common back pain. We hope that with 4 exercises as above will help you get a tough, firm back.
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