Back Exercise Group One: Swan Alice
Action effect: beautiful waist line, smooth the lower abdomen, increase back elasticity, so that the spine is the opposite direction of the stretch.
Action: prone, face down, hands on both sides of the shoulders, legs open with the pelvis wide, tighten the lower back and buttocks, navel contraction.
Action: Apply the power of the upper back, inhale, lift the chest away from the mat.
Action: Spread out your arms, maintain the cohesion of the axis, lift the body into an arc.
Exhale, lower the trunk and return to action 1. Repeat.
Tips
Tightly lower back and buttocks, feeling both tight squeezed together.
The movement process maintains the extension of the spine and cervical spine.
The cervical spine and spine are in a straight line. Do not raise your head backwards.
Repeat steps to gradually increase the amount of motion.
Back Exercise Group Two: Camelback Stretching
Action effect: Strengthen the lower back, abdomen, buttocks lines, coordinate the balance of the body.
Action: Pull the body, sit on the heel, stretch your hand, and place your forehead between your arms.
Action: Pull up the torso, arms around the head to support the body backwards, fingertips forward.
Action: Inhale, raise the buttocks upwards, and make a reverse posture. Look straight ahead and tighten your hips.
Exhale, return to action 2, then return to action 1. Repeat.
Tips
Tighten your hips and thighs.
During the movement, be careful not to let the legs, buttocks and shoulders squat down.
Eyesighted at action 2, 3, do not look up.
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Keep your movements flowing.
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