1. Practice steps
1. You should take a few minutes to calm your breathing, relax your body, and temporarily abandon the hustle and bustle of the outdoor city;
2. Warm-up, this step is used to relieve stiffness in the neck, knees, hips and other joints, and stretch the ligaments to prepare for improving body flexibility;
3. Enter into yoga asana practice, and try to adjust your breathing according to the requirements of the movements;
4. Relax. Finally, lying on your back to relax is an essential part of yoga training. At this time, you can completely relax your body and mind and relieve fatigue;
5. Breath adjustment. In addition, primary yoga experiences such as pranayama, cleansing and yoga meditation should be learned according to the training progress.
2. Exercise content
Based on the characteristics of your own problems, the focus is on neck, shoulder, and waist training to relieve pain in these three parts.
Therefore, when choosing movements, use elbow ring exercises to warm up, tree pose, mountain pose, triangle pose, half lotus pose, cobra pose, sun pose, etc.
3. Training effect
Increase the relaxation of the neck and back, the vitality of the back muscles and psoas muscles, so as to reduce the stiffness and stiffness.
IV. Training time
In order to improve the training effect and achieve ideal results in a short period of time, you must also be familiar with yoga postures and movements to increase the body's balance ability and flexibility, which will increase in time.
Train three times a day, once in the morning, once in the afternoon, and once in the evening. Half an hour in the morning and afternoon, and one hour in the evening.
Morning time: 5:30 to 6:00. If not done, make up during working hours.
Afternoon time: Flexible according to work situation. About 4:30 to 5:00,That is before leaving get off work.
Evening time: 8:00 to 9:00
Note: The selection of movements can change according to daily exercise conditions and preferences. However, you should pay attention to warm-up and relaxation. Do not move too fast or too hard. Be calm and follow the rhythm of the music.
Part 2 Massage Training Plan
Since the painful area is obvious, the training of the neck, shoulders, and waist should be strengthened, supplemented by passive massage.
1. Go to a massage clinic for a massage (preferably twice a week)
2. Self-massage
1. Neck massage is mainly based on kneading method, about 100 times or more, covering both left and right parts.
2. Massage the upper shoulder, mainly kneading, kneading and holding, left and right for more than 100 times.
3. Massage the upper and lower arms. Mainly hold it, press it up and down, and continue it all the way to your hand.
4. Hand massage. Practice by crossing your hands, shaking hands, rubbing, and supporting your hands until your hands are warm.
5. Head massage. Massage the acupoints on the head carefully and as often as is comfortable.
3. Infrared therapy. Do this once a day. After intermittent administration, heat the medication.
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