Pilates exercises of Yoga to smooth cartilage

Attendance of a family of you sit all day, gradually found stiff, become stoop, even the body of coordination of all variation.

Come every day just 10 minutes and do something relaxing tight muscles and strengthen body flexibility of movement!

Pilates exercises ~ lying bridge

1. strengthen the hips and abdominal contraction, help improve urinary incontinence

2. number of body help: relaxation, improve the humpback spine stretch of bad posture.

Learn to control the strength of core muscles, strengthening of the hips and abdominal contraction, improve urinary incontinence.

3. does: repeatedly exercise 4 ~ 6 times

Step1

Lying on the ground, flat on the floor of the scapula, down slightly on the back and the ground clearance of the pelvis in neutral position, the feet knees flat on the ground that the inspiratory reserve.

Step2

Breathes abdominal pressure, navel, to spine direction near the compacted ground under back.

Step3

Slowly on the involvement of a pelvis, and spine gradually extend elongated.

Step4

With 3 way pelvis and buttock lift off the ground, in the upper stop breathing.

Step5

Breathes a stable body, then the spine section section slowly back into the ground.

Step6

Breathe in, will be back on the ground, back to the correct location of the centre line of the body.

Cat-back

Campaign effectiveness

◎ Stretch the spine, relieve muscle group under.

◎ Increased spine activities, cure spinal nerve system of blood circulation.

◎ Relaxation massage of internal organs.

Step1-four foot guizi, hands open and shoulder width, arm just below the shoulders, knees on the hip bone below.

The head and extend weigu door, took note of the elbow, unduly stretch slightly bent, inspiratory reserve.

Step2 breathes, will shrink in the abdomen, the navel to the direction of the spine, back to the ceiling near the bow, the direction and head toward the floor direction weigu nature, so that the spine stretching down, back, relax and stay for 3 ~ 5 breaths.

Step3 aspirated, reply to one of the basic posture.

Downward dog-

Campaign effectiveness

◎ Stretch thigh and lower leg side and increase muscle elasticity and softness.

◎ Head-down action to heart and respiratory, circulatory system benefit from the rest and contribute to the face and head of the blood circulation, preventing wrinkles.

Step4 will straighten legs backward, foot hook ground floor, heels, abdominal contraction, maintain the body stable.

Step5 slowly breathes in the abdomen, the pelvis to push up the inclined towards the rear, imagine the buttocks sitting on the ceiling and the heel trample, stretch your feet back, remember the Palm opened firmly affixed sliding surface, avoid live, stay for 3 ~ 5 breaths.

Step6 suction, returned to the fundamental position 1.

Baby-rest

Campaign effectiveness ◎ relaxation massage of internal organs.

◎ Relax the spine and lower back stretches.

Step7 breathes, push back on the buttocks, arms, hips forward as close as possible to the heel, stretch the back and sides of the body.

Step8 hands on both sides of the body to recover, relax the neck, forehead lightly, maintain the respiratory, until the body reaches a relaxing effect.

(Practice editing: what Chris)