1. Adjust your sleeping position.
Improper sleeping posture will increase the burden of cervical vertebrae, lumbar vertebrae and cervical vertebrae, leading to spinal deformation. You can choose to sleep on your back or side, and often change your sleeping position. The same sleeping position cannot exceed two hours. In addition, the adolescent spine is in the golden age of development, with strong plasticity and easy bending and deformation, so hard bed should be chosen to restore the spine to its original state.
Relax rectus abdominis
The rectus abdominis is easier to contact directly. You can relax on your stomach with peanut balls. The rectus abdominis is relatively long and can be relaxed at the navel, near the navel and under the navel in turn. Pay attention to completely relax your shoulders. Press the peanut ball when inhaling and completely relax when exhaling. If you feel tingling, please stop immediately. You can try again with inflatable balls instead of peanut balls. By tilting the pelvis back and forth, completely relax the rectus abdominis.
Reverse prayer
After standing well, open your arms back, palm properly, and turn your hands back. Hands slowly rise to the personal limit along the spine, shoulders open backwards, chest open, elbows close to the middle, hands keep palms.
4. Release of elastic rope
Prepare an elastic rope, raise your hands horizontally, hold both sides of the elastic rope, hold it with your thumb, and stretch the elastic rope to the limit of your body. The expansion can be stopped for 5 to 10 seconds. The relief of elastic rope is actually to relieve the muscle groups in the upper back. People who brush their teeth for a long time, in addition to shoulder and neck pain, also have the risk of hunchback and round shoulders. With the help of elastic rope, it can help you lengthen the muscles of your upper back, not tighten them!