Deep breath!

This exercise is provided by Spiraldynamik.

Proper breathing is the basis for relaxed running. The better you can use the capacity of your lungs, the more effectively you provide your body with oxygen. This means more energy and better performance! In addition to the appropriate breathing technique, it is also important to use your lung volume to its fullest.

However, if you sit in front of your PC all day with a poor posture, you run the risk of developing a rounded back: your upper back becomes curved and your shoulders drop forward. The natural consequence: excessive pressure on the spine and a limitation of breathing. The chest area gets constricted and the lungs are no longer able to expand optimally. This is where the Cobra pose can provide a practical relief. It improves width and mobility in the chest area.

Start in the prone position with the arms extended straight out in front of you. To begin with, gently rock the pelvis back and forth to relax the front thighs and fully engage the hips in the mat. Place both hands alongside the head. The shoulders are centred and far from the ears. Maintain longitudinal tension throughout the spine and push the hands forward from yourself. Led by the core, your upper body begins to lift. Keep the length of the spine as well as the length of the lower back and the neck. Try to find your ideal arm position (tip: to protect the lower back, the arms can also remain bent). The head rises until the stare is straight to the front. Hold this pose for a few breaths and enjoy the three-dimensional stretching of your chest.

Note No. 1 - Be careful in case of severe problems in the lower spine - in particular in case of overload of the small vertebral joints (facet joint syndrome).

Note No. 2 - By stretching the chest and abdominal muscles, the cobra stimulates the organs in the abdomen. Therefore, if you have inflammation in the area of the abdomen, you should practice it particularly cautiously and gently.

Goal: Backbends are the perfect exercises to experience the straightening of the spine. The ability of the spine to stretch backwards and forwards enables the body to relax in the centre of the spine. With this exercise you can actively reinforce your back and enhance the mobility of your spine. You will also experience a noticeable widening of your chest.

Our book recommendation:

Medical Yoga - TRIAS Verlag
Dr. med. Christian Larsen, Christiane Wolff, Eva Hager-Forstenlechner
https://shop.thieme.de/Medical-Yoga/9783432107677

www.spiraldynamik.com

Foto: zvg