Chinese Martial Arts Power Stretching > 자유게시판

These combined yoga poses help to warm the entire spine, while also stretching the rhomboids and the trapezius, loosening up tightness in the upper back. Overview. The key to power stretching, no matter the specific stretching stance, is activating the musculoskeletal structure to connect the upper torso to the waist/hips and the waist/hips to the ground. As a counterpose to Utthita Trikonasana and preparation for seated forward bends and twists, this pose is key to a skilled practice. She believes that having fun and well-rounded exercise is the key to maximizing strength, flexibility, and mental health. This means having an alive bidirectional energy line to the ground with no muscle tension blocking the flow. Raise the posture with the same mechanical changes as a power stretch, however, be relaxed and do not pull down hard nor resist the upward flow. Energetic meridians, blood vessels and lymphatic vessels run in fascial planes and when the fascia is aligned, stretched and made more elastic, qi energy and fluids flow more openly.

Indeed, when your body, mind, and spirit are connected and relaxed, you are more resilient to stress. You can also give yourself a mini massage, focusing on the muscle groups that are within reach. So you may want to give it a try. Try the same test with the arm in various positions and direction of force. Exhale, pulling your hips towards the right and the left arm to the left until your trunk is stretched sideways. 4. Inhale and lift the sides of your chest up; exhale and, with bent knees, slowly hinge forward at your hips. Do not slouch or round your back forward. Press the ground away and feel a stretch through your mid and upper back. Standing upright, press through the outer heels and inner thighs, draw the tailbone toward the heels. Draw your navel up and in towards your spine while tucking your chin to your chest and gazing at your belly. 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. A person who is truly hypnotized is in a deep state of relaxation and is fully aware of what is going on around them.

Our thoracic spine makes up the middle segment of the vertebral column and is attached to the ribs, making this section of the spine naturally less mobile than the cervical spine above and the lumbar spine below. But if your routine tends to leave you feeling stiff by 4:00 p.m., the 16 easy stretches above should really help. Tuck the chin slightly toward the chest to help elongate the back of the neck. These nine yoga poses will help to reverse the effects of sitting and poor posture by releasing the tight muscles of the chest, shoulders, and the upper back muscles that surround the thoracic spine. Constant sitting and looking at devices means poor posture, leading to tightness in the shoulders, chest, and neck. The strain from sitting at a desk, driving in a car, or looking down at your cell phone can cause upper back pain. Open the front, sink down the back. Bring both your hands behind your back and allow your palms to come together in prayer position, feeling your shoulder blades open and keeping your back straight. Gaze to the right or straight up at the ceiling.

Allow your nose and gaze to follow your left arm, slowly turning your neck to the left. Focus on not letting your shoulder raise up and not crunching your neck. This pose relieves tension in the rhomboids, trapezius, latissimus dorsi, shoulders, and neck. This pose helps to relieve tension in the rhomboids, trapezius, and shoulders. Practice poses that work on the shoulders as well as the whole upper body. The downside: The whole area depends on ligaments and muscles for stability - as opposed to the "ball-and-socket" stability our hips get. "You have to remember that the shoulder is not just a joint on its own; it’s part of the neck, the ribs, the scapula - it’s a whole complex," says Marianne Ryan, a physical therapist and author of the book Baby Bod. Here’s a quick anatomy lesson (you’re welcome): The shoulder complex includes the humerus, the clavicle, the thoracic region of your spine, the rib cage, and, perhaps most importantly, the scapula (aka shoulder blade). 4. Walk your left fingers towards the top of your mat and feel a stretch on the inside of your right shoulder blade. The video titles selected contain a variety of power stretch sets.

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