女性双肩疼后背疼痛是什么原因(双肩痛后背痛是什么原因)
练瑜伽,想真正的缓解肩背部,除了拉伸,加强力量也很重要,今天分享一组瑜伽体式,可以很好的拉伸并同时加强肩背肌群,一起来看看吧:
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1、战士1
![](https://p3-sign.toutiaoimg.com/pgc-image/1b358d825231408b82581daf2b1a017e~tplv-tt-large.image?x-expires=1969880197&x-signature=rnFGIHAa%2BAMb14BuWc7EjUUBE0s%3D)
双脚打开略比一腿长右腿屈膝90度,脚尖与膝同向左腿伸直,脚尖内扣上身向右,脊柱延展向上手臂上举延展,掌心相对同肩宽双肩放松,停留5-8轮呼吸换反侧
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2、战士2
![](https://p3-sign.toutiaoimg.com/pgc-image/93436d891bc14125a030b0a0e912016d~tplv-tt-large.image?x-expires=1969880197&x-signature=orxh5WWLrqw1rqxkDbMlOVXoLgk%3D)
双脚打开略比一腿长左脚转脚尖向右,左大腿外旋屈左膝并对准脚尖,骨盆中正右腿伸直,右脚尖内扣手臂侧平举,五指打开脊背延展,打开胸腔,双肩下沉停留5-8轮呼吸换反侧
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3、战士3
![](https://p3-sign.toutiaoimg.com/pgc-image/a5a63328cbac4e4d98777a99957b1201~tplv-tt-large.image?x-expires=1969880197&x-signature=gLYUyH0EeVFXiyzMh0M0uogpjek%3D)
山式手扶髋,收腹收臀,脊背延展从髋折叠身体并上抬左腿左腿平行地面,脚尖回勾、脚跟蹬送右脚推地,右腿垂直地面手臂放于体侧并向后延展肩颈放松,停留5-8轮呼吸换反侧04
4、蝗虫式
![](https://p3-sign.toutiaoimg.com/pgc-image/e3887e5fca4649aa8f55e6f73d2fcb4e~tplv-tt-large.image?x-expires=1969880197&x-signature=aLVSbRlDxQN74JBtugmgIPUNyd4%3D)
俯卧,双脚同肩宽手臂举至头顶,双手同肩宽收腹,抬起上身、手臂、双腿脊柱、手臂、双腿延展肩颈放松,停留5-8轮呼吸05
5、骆驼式
![](https://p3-sign.toutiaoimg.com/pgc-image/72c09f6352c443be9251ceb20e7beafb~tplv-tt-large.image?x-expires=1969880197&x-signature=eHAF5HVt67uNcThj%2Fw1nLKlG01Q%3D)
跪立,双脚、双膝同肩宽双手扶髋,手肘内夹髋部摆正,大腿垂直地面收腹,打开胸腔、进入后弯肩颈放松看天空,保持5-8轮呼吸06
6、单腿背部伸展
![](https://p3-sign.toutiaoimg.com/pgc-image/54776a31713c481e887092604e7494fd~tplv-tt-large.image?x-expires=1969880197&x-signature=t%2Bz%2FvdBiP3Xxf875MAxRri52dMU%3D)
坐立,右腿伸直,脚尖回勾指天空左腿屈膝,左脚踩于右大腿内侧上身延展向前向下,腹部贴靠右大腿双手抓右脚,看右脚尖停留5-8轮呼吸换反侧07
7、简易坐扭转
![](https://p3-sign.toutiaoimg.com/pgc-image/b0b969a14468499a916074dc87c85800~tplv-tt-large.image?x-expires=1969880197&x-signature=VvrtW0f7qcveALkQGDwrKd1lQnA%3D)
坐立屈双膝,小腿1/2出交叉大腿外旋沉向地面手臂侧平举带上身向左扭转右手背抵左大腿外侧,左手放于臀部后侧背部立直,双肩放松,看左肩延长线停留5-8轮呼吸换反侧
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8、牛面式
![](https://p3-sign.toutiaoimg.com/pgc-image/9a55f85cc60b47e3b1b7f941ff9b1008~tplv-tt-large.image?x-expires=1969880197&x-signature=oxmU9R16Zsuky4tpofX%2FsvJalew%3D)
坐立,双腿屈膝叠放右腿上、左腿下,双膝正向前方双脚放于臀部两侧左手臂外旋上举,右大臂体侧内旋曲左手肘,手心来到颈后屈右手肘,掌心贴靠肩胛骨中间双手交扣,停留5轮呼吸换反侧