瑜伽初学者而言,有90%的练习者都曾在练习完后感到手腕疼痛!其实手腕的构造非常精妙,但同时也很脆弱!
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造成这个问题,除了手腕本身的伤病之外,最常见的原因是体式没有正位,导致手腕承受了过多的压力,从而导致手腕的疼痛,具体有以下这些情况:
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一、手掌手指用力不正确
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在需要手掌手臂支撑的瑜伽体式中,如果手掌和手指松懈无力,无法建立好稳固的根基,身体的重量就容易集中到手腕上,用手腕来代偿,从而导致手腕的疼痛。
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二、肘关节超伸
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当手肘超伸时,身体的重量不仅会导致手肘过度挤压,给手肘造成伤害。
同时,还有一部分力会积压在手腕上,让手腕去代偿,产生疼痛,这也是为什么有些手肘超伸的伽人,在练习手臂支撑的体式时,手肘和手腕都会产生疼痛的原因。
所以在瑜伽练习中,一定要让肘关节到正确的位置,一般微微屈肘,让肘眼相对即可。
![](https://p3-sign.toutiaoimg.com/tos-cn-i-qvj2lq49k0/f94dfd5940ac4131b18b16ef179db757~tplv-tt-large.jpeg?x-expires=1969866841&x-signature=TaGNXWfVNdNbI5alzLwc2SRqQFY%3D)
三、手掌、手腕、手肘、肩膀没有成直线力臂
![](https://p3-sign.toutiaoimg.com/tos-cn-i-qvj2lq49k0/c59e7fb452bc4bccb87c052cc07550fb~tplv-tt-large.jpeg?x-expires=1969866841&x-signature=SZj4%2FSwQTk93wJEBgNxa18f1csk%3D)
这种情况比较典型的就是双手距离不对,导致这四者没有形成一条直线力臂,手推地的力量就无法向上传导,力量都集中在手腕上,手腕就必然产生疼痛。
那应该如何避免疼痛?除了加强核心及手臂、肩背力量之外,也要注重练习手腕、手指抓握能力,这套序列就特别管用!
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01
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02
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练瑜伽,一定要注意身体整体发力,而不是由某一个部位集中代偿,尤其是瑜伽初学者要注意这个问题噢!