What is spinal recuperation in yoga, and what are the benefits of practicing spine to the body?

1. What good does practicing spine have to the body?
2. Why can yoga help correct scoliosis?
3. Yoga what asana can stretch the spine?

What good does practicing spine have to the body?

1. Improve metabolic ability: exercise spinal flexibility is the use of daily exercises to make the spine more resilient, can take basketball, swimming, yoga and other exercises to exercise the spine, can help the body fat and calorie metabolism, improve the body metabolic capacity, make the body more stylish.

two。 Make the thoracic vertebrae more flexible: exercise spinal flexibility can also make the thoracic vertebrae more flexible, stretch flexible muscles, and make the rotation ability have a lot of room for improvement.

3. Enhance immunity: exercise spinal flexibility requires to participate in a variety of exercises, can enhance immunity, but also can exercise cardiopulmonary function, conducive to the health of the body.

Why can yoga help correct scoliosis?

The method of correcting spinal problems is a principle of reverse balance, just like a mattress with a high head to correct a hunchback, because it is mostly a postural problem-it is caused by poor posture for a long time. So reverse correction is used.

Some people call this equilibrium theory.

As a spinal therapist, or rather as a Schroeter spinal therapist, I have long wanted to talk about some misunderstandings that have emerged in body shape correction training.

Tips on popular science

Yoga (Yoga) is a system that helps humans reach their full potential by raising awareness. Yoga posture uses ancient and easy-to-master skills to improve people's physical, psychological, emotional and spiritual ability. it is a way of exercise to achieve the harmony of body, mind and spirit.

"many of the problems that my mother KatharinaSchroth and I see in some of our patients come from well-intentioned but counterproductive therapeutic exercise programs in Germany. Some patients have had bad exercise for years before coming to our clinic, and their condition is much worse than before they did not practice at all, and it is more difficult and time-consuming to correct.

┈┈, Dr. Weiss's mother, ChristaLehnert-Schroth.

After so many years of practical guidance, I have found that many of these exercises are now very popular in yoga, and some of them are even recommended by yoga teachers as scoliosis exercises. Although they are usually very beneficial to the normal body, we find that the following or similar exercises are harmful to our scoliosis patients.

Misunderstanding reminder

◆ avoids bending backward

Patients with scoliosis are strictly prohibited from bending backward from any starting position because it increases the kyphosis of the lumbar and thoracic vertebrae. Backbending increases lumbar kyphosis without reducing rib humps.

This pose increases lumbar kyphosis. It may have potential effects on lumbar kyphosis, but it has not been scientifically tested.

Camel style-Ustrasana

The same problem: overstretching abdominal muscles, promoting lumbar lordosis, and bending the neck too much. The carotid artery contracted.

Other undesirable backbend positions

Semilunar type-Ardha Chandrasana

The problem is the same as the cobra's increased kyphosis and curved neck. The only difference is that it practices standing up.

Bow type-Dhanurasana

This exercise increases lumbar kyphosis. This is harmful to scoliosis.

Wheel type-Chakrasana or Urdhva Dhanurasana

Please see the above warnings about bows, camels, cobras and half moon. Bending backward leads to an abnormal increase in kyphosis.

Dance king style-Nataraja-asana

The king dance style is very good for a normal body, but not for scoliosis. Either the left or the right is inappropriate. When the leg on the hunchback side is lifted backwards, it is good for strengthening the waist muscles. However, the legs are raised so high that these waist muscles contract rather than reasonably assume control.

Scorpion type-Vrischikasana

Sun worship

In yoga, sun worship is usually performed alternately with several other exercises in order to better balance the compensation of errors. It's good for normal health, and it's an interesting exercise. However, for scoliosis, we need to focus on our goal.

Avoid all rotation of shoulder straps and ribs relative to the pelvis

Whether the rotation is on the left or on the right, the curvature of the rib bulge is magnified as it rotates.

Spinal torsion-Ardha Matsyendrasana

This exercise is perfect for a straight, normal back. Here, the internal organs are squeezed and massaged.

However, people with scoliosis should avoid spinal torsion altogether. The scoliosis body usually has three or four twists (reverse rotation) between the pelvis, ribs and shoulder straps. This type of pose enhances torsion by twisting shoulder straps to bind the pelvis, but the ribs in the middle are ignored.

The middle part is exactly where the protruding rib hump is located, while the other side is the concave side of the rib. Rib bulges and rib depressions increase regardless of whether the torso is twisted to the left or right. If you are so twisted that you can hear the sound of your spine, it indicates that the spinal joints are getting further into a state of abnormal distortion. It is not good to do this action once to the right and once to the left. There is no symmetrical effect, and every twist is aggravated.

This is a 24-year-old male with scoliosis:

He performed a spinal torsion on the right, and the torso torsion exaggerated his rib hump.

Twist on the left (the rib hump is very obvious when twisted in either direction)

Avoid bending the chest forward, sideways, or backward

This will worsen the existing form of scoliosis.

Side bend-Ardha Chandrasana patients with scoliosis who perform this exercise will have an increase in existing scoliosis. Even if it is done later in the opposite direction, it is not recommended.

Do not bend to the side: the body must be tilted, but always straight, starting with the hips and breathing at a guided rotation angle.

Triangular typeDuring the Trikonasana side bending, there will be a squeeze confrontation between the shoulder strap and the pelvis, which will aggravate the rib hump.

Other inappropriate torsion exercises are scoliosis.

Turn flexion toe type-Bharadvajasana

Saint Germarie-Marichyasana

Other bad exercises in ◆

Shoulder handstand-Sarvangasana

The head bends excessively forward when the shoulder is upside down, overstretching the neck muscles. It also promotes cervical kyphosis. Moreover, the whole weight falls on the shoulders, which greatly increases the formation of rib humps.

In the Schroeter exercise, instead of bending the head, the head is placed in the center of the body (neutral position) and slightly backward. So Schroth's scoliosis practice is the exact opposite.

Plough type

The reason is similar to a handstand. Not suitable for scoliosis.

Headstand

Headstand is of no use for scoliosis.

"Yogawas not conceived for scoliosis, as our exercises were."-Christa Lehnert-Schroth "

Yoga is not designed for scoliosis, but Schroeter's practice is. -Christa Lehnert-Schroth

Yoga what asana can stretch the spine?

Yoga I can not, I can only worship the sun is not very standard, there are several asanas, which can be regarded as a more comprehensive set of yoga, I will come to two groups at the end of running, stretch all parts of the body and legs, very comfortable. After two years of running, I insist on paying homage to the sun, and the lines of my legs are much softer.

Many asanas of yoga are designed around the spine. In daily yoga practice, flexion, backbend, scoliosis and torsion can stretch the spine well.So it can also be said that as long as you adhere to the correct yoga practice, the spine can be well stretched and maintained.

Introduce a yoga movement specifically for the spine.

Cat-and-cow style

• The action is very simple.
  
• The four-corner bench knelt on the mat.
  
• Inhale, buttocks, waist down, head up.
  
• Exhale, curl coccyx, lift your back and bow your head.
  
• Cooperate with breathing, do 5-8 groups.
  

It should also be noted that people who already have lumbar disc herniation should not collapse too much when they inhale.

Cat and Niu style is a yoga movement that I like very much. He can flexibly soften the spine, release the pressure on the intervertebral disc and create space for the spinal nerves. It is a very good method of self-practice for daily spinal maintenance. At the same time, because of the outstanding efficacy of cat and cow style, it is also used by many yoga teachers in spinal physiotherapy.

Next, I would like to introduce two variants of cat and cow style.

Variant 1. Lower 👇 diagram

If the cat and cow style we introduced above is the up and down movement of the spine, then this variant 1 is the movement of the spine from left to right.

Variant 2. Lower 👇 diagram

What we introduced earlier, whether it is the up and down movement of the spine or the left and right movement of the spine, all move in a two-dimensional space of a plane. Cat-ox variant 2 is the movement of the spine in three-dimensional space.He can exercise to the spine at 360 degrees without a dead angle.

When beginners practice the three-dimensional movement of the spine, don't think about how to do it, when to arch the back, when to collapse, just think about using your spine to draw the fullest circle in all directions.

It is important to note that when practicing the variant, the arms are always straight like the cat and cow style, because my members will bend and straighten their elbows to drive the spine up and down, which looks like the spine moving up and down. in fact, it is the movement of your body caused by the straightening and bending of your elbows, not the real movement of the spine. I would also like to remind you all by the way.

Lift a few key words again: each direction, the maximum, the fullest circle.

Show you a dynamic picture of Cat and Niu variant 2, and you will find that your spine can be so soft and flexible.

Adhere to the practice of three-dimensional movement of the spine, it can be said that the related spinal posture problems caused by daily poor posture can be improved or even solved.

Pay attention to Fanyi and share health and beauty.