Yoga shoulder movement points for attention, dancers open shoulder fingers how to buckle?
- How do dancers buckle their shoulders and fingers?
- How can I get down with the shoulder opening?
- Does opening the shoulder make the shoulder wider?
- The requirement of opening one's shoulders
- How to open shoulder straps?
How do dancers buckle their shoulders and fingers?
The dancers' open shoulder finger buckle method has the following steps:
First put the palm of one hand up on the shoulder and the palm of the other hand down on the back.
Grasp the wrist or elbow of the hand behind your back with your hand on your shoulder.
Gently stretch the shoulder outward, while pushing the hand behind your back up until you feel a slight stretch on the shoulder.
Hold this position for a few seconds, then relax your shoulders and arms.
Repeat the above steps and use the other hand alternately.
It should be noted that the shoulder-opening finger buckle method needs to gradually increase the extent and time of stretching so as not to cause muscle strain. At the same time, it should be carried out under the guidance of a professional teacher to ensure the correct posture and method. In addition, shoulder-opening finger buckle is only a way for dancers to open their shoulders, and it can also be combined with other methods, such as yoga, Pilates, etc., to enhance the flexibility and flexibility of the shoulders.
How can I get down with the shoulder opening?
In the process of doing yoga, shoulder opening exercise is a very important link, mainly to coordinate the coordination between shoulders and fingers, need to ensure that the correct practice, and a lot of postures are related, usually do more shoulder opening exercises.
Help open room yoga, camel, snake stroke, upper dog, and other ways, usually move the joints of the head, waist and legs, and jog for 15 minutes before doing yoga, which can help open the joints of the body. so that the joints will not be damaged during the exercise.
Does opening the shoulder make the shoulder wider?
No, I won't. Shoulder opening is to exercise the flexibility and elasticity of the shoulder through scientific methods, so as to improve the elasticity and flexibility of the connection between the shoulder and the arm.
And shoulder opening can not only improve the elasticity and flexibility of shoulder joints, but also improve the tension of arms, so that you can complete various yoga movements more smoothly in the process of doing yoga.
It won't get wider.
Because shoulder opening is only an action to train shoulder muscles, its main function is to enhance shoulder muscle strength and improve shoulder lines, without changing the shoulder bone structure.
Whether the shoulders are broad or not mainly depends on the individual's body size and bone structure.
If you want wider shoulders, you can do some muscle training, such as push, dumbbell birds and so on.
But be careful not to overtrain and cause muscle strain or shoulder bone damage.
At the same time, maintaining a reasonable diet and adequate sleep is also an important factor in healthy muscle growth.
The requirement of opening one's shoulders
1. Open shoulder is to put the shoulder at the joint between the arms, after a certain method of exercise, so that it has the characteristics of flexibility and elasticity.
two。 It can also exercise the muscle and bone tension of the shoulder and arm, promote the natural and smooth strength of the shoulder, elbow and hand, and form a scientific method of the bow of the two shoulders in the five bows.
3. Lean your back against the wall, clench your fists, fold them together and press them against your waist, but your buttocks and backs should be pressed against the wall.
4. It is best to ask a person to press his shoulder against the wall as much as possible.
5. Face the wall, preferably on the wall, hold it with both hands and lift it up.
6. Then call a person, it is better to have a knee who has practiced dancing against his back and pull his hand back.
How to open shoulder straps?
Lie on your back with your shoulders open and your back open
1. Sit in the middle of the mat, bend your knees, legs as wide as the hip, feet on the cushion, place the yoga ring directly below the sternum, the other on the back of the occipital, bend your elbows on both sides of the ear for 1-2 minutes. then open your hands and place them beside your body with your arms 90 degrees and your forearms on the cushion for 1-2 minutes.
two。 Supine beam angle style
The palms of your feet are facing each other, and your arms are naturally placed on both sides of your body. Yoga rings can be opened in different ways. The first: the yoga ring is placed flat on the back of the sternum; the second: one yoga ring is placed horizontally on the back of the head and the other in the middle of the spine; and the third: one yoga ring is placed vertically on the back of the head and the other on the back of the sternum.
3. Lie prone, shoulder open and back open.
Kneel in the middle of the mat, legs apart as wide as the hips, exhale forward and downward, bend your elbows on the yoga ring, and put your hands on the back of the shoulder blades for 1-2 minutes. Then overlap the two yoga rings, straighten the right arm, place the right hand on the yoga ring, adduction of the abdomen, from the abdomen, chest, head, the whole body to the right to turn open, the left hand to support the ground, keep for 1-2 minutes. Practice on the other side.
4. Flexible shoulder
You can practice standing or kneeling or sitting. Hold your hands behind your body and straighten your arms, keep them stretched for 1 minute, keep the height of your chest constant, slowly lift your arms back to your limit, and keep them for 1 minute. Then raise your arms above your head, hold your right wrist with your left hand, and bend your body to the left for 1 minute. Practice on the other side. Lift your hands horizontally, extend your right hand to the right, grab your right wrist with your left hand, turn your head and look to the right, keep stretching for 1 minute, twist your body slightly to the right for 1 minute, and practice on the other side.