Recently, there is a picture of yoga posture that is very popular on the Internet.
Netizens forwarded it one after another.
All accompanied by a sentence
The last move in the third row, I can stick to it for a long time every day!
Even the health headlines can’t help laughing! The last move in the third row, headline gentleman, I can stick to it for a long time every day!
Ha ha, in fact, this movement is called Shavasana, which is a classic movement of yoga. Although it looks like lying flat on the ground doing nothing, it is not that simple in fact.
There is a point in this action:
Lie flat, close your eyes and relax your whole body as much as possible, with your legs separated about the same width as your shoulders. Arms naturally extend at about 45 degrees to your body. Palms face up. Make your limbs completely relaxed.
Today, I would like to borrow this picture to tell you about the importance of physical flexibility exercises.
It is very important for the elderly to be flexible!
As older persons grow older, Muscles will become tight and the range of exercise will gradually decrease. Therefore, physical flexibility exercises will help the elderly to increase the range of exercise, maintain better physical flexibility and relax their mind. Today, I will recommend three great exercises to help you increase your flexibility. Most importantly, these three exercises can effectively relieve low back pain!
1. Bridge movement
Take the supine position, bend your knees and put them together on the bed, lift your hips, and place your head and shoulders on the bed surface. The whole person is in the shape of an arch bridge, hence the name bridge movement.
Do it once a day in the morning and once a day in the evening, each time in 3 groups, 15 in each group, and maintain it for 5 seconds when the buttocks are lifted off the bed surface.
If you can do this, you can lift your shoulders off the bed surface and even lift one leg to increase the difficulty. During the whole movement, your hands can be placed on both sides of your body or on your abdomen.
2. Swallow Movement
Take the prone position with the waist as the fulcrum. Your hands can be placed on both sides, back or head of your body according to your own situation, and your head and feet can be lifted with force at the same time.
Do it once a day in the morning and once a day in the evening, each time in 3 groups, 15 in each group, and maintain it for 5 seconds when lifting.
3. Plate support movement
The human body is prone, with both forearms supported in front of the body, keeping the body straight and trying to maintain the longest support time.
Do it once a day in the morning and once a day in the evening, each time in 3 groups, with intervals of 2-3 minutes for each group.
Note:
For the above three movements, don’t hold your breath during training, maintain normal breathing, and count softly to ensure stable breathing.
Before all movements begin, take the initiative to tighten the hip muscles before doing the training movements. When your arms are already shaking and you can’t hold on, take the initiative to tighten the hip muscles during the flat support exercise, there will be unexpected surprises!