腋下右背痛是怎么回事(右腋下背疼痛是什么原因)
放眼看看现代的上班一族,可以毫不夸张地说,除了睡觉,每天有90%的时间都是在久坐当中度过的,明明是25岁的身体,但却拥有着70岁的颈和腰!
![](https://p3-sign.toutiaoimg.com/pgc-image/bec7ab944d2c4f3a8e8a3134c552d360~tplv-tt-large.jpeg?x-expires=1969939932&x-signature=SQ09zBTidazUbzP%2BsPrABqlYYV8%3D)
其实,很多常见的肩颈、背部疼痛问题,都能通过瑜伽练习改善这种亚健康状态,瑜伽练习能够恢复脊柱健康,让椎间盘恢复活力!
![](https://p3-sign.toutiaoimg.com/pgc-image/1bc725a3837847c4a9c2ccb9a357099b~tplv-tt-large.jpeg?x-expires=1969939932&x-signature=ATpci7CvD05POEDCh2pgUYLZW0s%3D)
今天分享8个对肩颈、背痛特别有效的理疗动作给大家,建议每天都抽空练习1-2次。改善关节疼痛,效果杠杠滴!
动作1:
![](https://p3-sign.toutiaoimg.com/pgc-image/4c640a62579c4c0d8d4e5ad901662056~tplv-tt-large.image?x-expires=1969939932&x-signature=Hyu6N3%2B0PzDkCs0%2BKYXgpebTbDM%3D)
面向墙坐立,采用简易坐即可双手向前平举,手掌心推住墙面呼气,收紧核心,含胸弓背向后吸气,脊柱逐节向前延展重复练习10-15次
动作2:
![](https://p3-sign.toutiaoimg.com/pgc-image/42830dd88c7c4c588261cc9fcae2b401~tplv-tt-large.image?x-expires=1969939932&x-signature=xbGZGeuC0cg8AoIbStYi2BiyyIQ%3D)
背贴墙面简易坐,双手扶膝盖吸气,骨盆向前转动,脊柱逐节延展下颌微收,后脑勺与墙面对抗呼气,收核心,骨盆向后,腰部贴墙双肩下沉放松,重复练习10-15次
动作3:
![](https://p3-sign.toutiaoimg.com/pgc-image/32b42d4b23cb4b41aa7db0aaedda0025~tplv-tt-large.image?x-expires=1969939932&x-signature=AA2uYJJiOUIWdNSZ17H%2FqMHnqs8%3D)
保持在上个体式,右手握左手腕吸气,双手向上伸直,胸腔延展呼气,收紧核心,双手向前平举含胸弓背向后,吸气,双手向上还原重复练习10-15次
动作4:
![](https://p3-sign.toutiaoimg.com/pgc-image/0de8846635b4441c84b908ce74dfe022~tplv-tt-large.image?x-expires=1969939932&x-signature=UnVHa7Zn6bIycZKn084blyucXBA%3D)
面向墙,继续保持简易坐姿势吸气,双手掌推墙缓慢向上伸直呼气,双手屈肘缓慢向下还原重复练习10-15次
动作5:
![](https://p3-sign.toutiaoimg.com/pgc-image/06bf35bd9c4346e29f4a4bcbdfcc558c~tplv-tt-large.image?x-expires=1969939932&x-signature=hRDV2%2BOw6Bl3lWPXOuqo16C4ZCc%3D)
蹲坐式进入,双脚脚跟踮高双手手臂伸直十指点地呼气,收紧核心,臀部抬高双腿缓慢伸直,双肩放松动态练习10-15次
动作6:
![](https://p3-sign.toutiaoimg.com/pgc-image/bbaa4e6c82b1455eae1eaf6ec9a82d69~tplv-tt-large.image?x-expires=1969939932&x-signature=xiJlXsAIkR%2BTXWu0CJM%2BQyomEtU%3D)
保持在上个体式,手掌撑地呼气,收核心双脚脚跟向上踮高吸气,重心向后,脚跟向下动态练习10-15次
动作7:
![](https://p3-sign.toutiaoimg.com/pgc-image/aecf82e751fe44d7b4297702dae0b5ff~tplv-tt-large.image?x-expires=1969939932&x-signature=edRLB1apVqcaPgz2OAWMGS4Ro3s%3D)
从上一体式退出,进入下蹲式吸气,右手撑地,右大臂与右膝相互拮抗呼气,收紧核心,左手向外打开停留10-12个呼吸,交换另外一侧
动作8:
![](https://p3-sign.toutiaoimg.com/pgc-image/360b3491689348889d7c70f59eb7147a~tplv-tt-large.image?x-expires=1969939932&x-signature=6tQlFZFCgO0L7Md89EpUsV5yJng%3D)
双膝跪地,进入大拜式呼气,左手穿过右侧腋窝收紧核心,身体微微扭转向右侧左肩在身体中线贴地,侧脸贴地停留10-12个呼吸后,交换另外一侧
长期的久坐不仅容易导致脊柱亚健康,同时建议多多练习打开心轮的体式哦!