15 Ο Νοέμβριος
Ταχυδρομημένος από Travis Wright όπως Ικανότητα & υγεία, Γενικό, Θεραπεία, Περισυλλογή & χαλάρωση, Πνευματικότητα & Διαφωτισμός, Γιόγκα
από το YogaSite.com
Φέρνετε τον κόσμο στους ώμους σας και κάτι το μέγεθος και το βάρος μιας σφαίρας μπόουλινγκ πάνω από το λαιμό σας. Δεν υπάρχει αμφιβολία εσείς παίρνει λίγο δύσκαμπτη και πληγή τώρα και έπειτα.
Ο λαιμός και οι ώμοι παίρνουν πολλές physcial πίεση και κατάχρηση, που γυρίζουν αυτόν τον τρόπο και αυτόν, που κουνούν, που, που τραντάζουν, που ανυψώνουν, που και που τεντώνουν όλη την ημέρα. Στην πραγματικότητα, τα προβλήματα λαιμών και ώμων είναι μεταξύ των πιό κοινών τραυματισμών. Εκτός από το φυσικό τραυματισμό, φέρνουμε πολύς ot πίεση και ένταση έξω στους λαιμούς και τους ώμους.
Οι ακόλουθες απλές ασκήσεις μπορούν να βοηθήσουν να ανακουφίσουν την ακαμψία και την ένταση, και η βοήθεια ενισχύει το λαιμό και τους ώμους ενάντια στον τραυματισμό.
Εντούτοις, να είστε προσεκτικός κατά την εργασία με το λαιμό και τους ώμους σας. Κίνηση αργά και σκόπιμα. Δώστε την προσοχή στην οποία οι μυ'ες χρησιμοποιούνται. Μην πηγαίνετε ποτέ beyone η άκρη άνεσής σας. Αυτό δεν είναι ένα workout, μια δοκιμή ή ένας ανταγωνισμός.
1. Πηγούνι--στήθος. Εισπνεύστε και δεδομένου ότι αναδίνετε αργά χαμηλότερος το πηγούνι σας στο στήθος σας, δημιουργώντας ένα μακροχρόνιο, ευγενές τέντωμα κατά μήκος του πίσω μέρους του λαιμού. Πάρτε διάφορες αργές, βαθιές αναπνοές με το πηγούνι κάτω. Η επικεφαλής υποστήριξη Liftthe εισπνέει. Επαναλάβετε.
2. Αυτί--ώμος. Εισπνεύστε και έπειτα δεδομένου ότι αναδίνετε αργά χαμηλότερος το σωστό αυτί σας προς το σωστό ώμο σας. Δεν θα φθάσει, αλλά δεν ανησυχεί για το. Αναπνεύστε στο ευγενές τέντωμα που δημιουργείται κατά μήκος της κορυφής του αριστερού ώμου και της αριστερής πλευράς του λαιμού. Πάρτε διάφορες αργές βαθιές αναπνοές. Εισπνεύστε και αναθρέψτε την επικεφαλής υποστήριξή σας. Επαναλάβετε από την άλλη πλευρά.
3. Ρόλος λαιμών. Ακολουθήστε τις οδηγίες για τον αυτί--ώμο, κατόπιν ρόλος το πηγούνι κάτω προς το στήθος, πέρα από το στήθος και επάνω την άλλη πλευρά. Εισπνεύστε και δεδομένου ότι αναδίνετε το ρόλο το πηγούνι κάτω πέρα από το στήθος και επάνω την άλλη πλευρά.
4. Ώμος--αυτιά. Εισπνεύστε και αυξήστε τους ώμους σας μέχρι τα αυτιά σας, που τραβούν τα επάνω τόσο υψηλά όσο θα πάνε. Κατόπιν παρατώντας με ένα «ahhh» και ρίξτε πίσω κάτω ώμων σας. Επαναλάβετε αρκετές φορές.
5. Κύκλοι ώμων. Raise your shoulders up, rotate them back and down, forward and up again. Repeat several times then go in the opposite direction.
Your face works hard. All day long it helps you see, breathe, chew, speak, laugh, cry, kiss, grin, grimace, smile, frown, sneeze and whole lot more. It gets hit by sun, rain, wind, snow, rubs, scratches, scrapes, make-up, grit and grime, as well as smiles, stares, glares and other looks from friends, family and strangers.
There are about 16 muscles, a dozen bones and assorted arteries, veins and blood vessels that help your face do the things it does. Like muscles in other parts of your body, your face muscles absorb and store a lot of stress and tension. Unless you relax those muscles, they get stiff and hard and look strained. Tense muscles also constrict blood vessels, limiting the flow of blood and nutrients to your face. What’s more, the tension in your face muscles can cause headaches and spread down into our neck and shoulders. A few simple exercise can help relieve facial tension and help you look and feel more relaxed.
Your face deserves a break. Below are a few simple face exercise that help relax tense muscles, release stress and improve circulation.
1. Palming. - Find a comfortable seated position, either on floor on a cushion or in a chair. Sit with your back straight. Begin with your eyes closed. Focus on your breath as it moves in and out of your nostrils. Cool air in, warm air out. - Rub your palms together very fast until they feel warm. Then cup them over your closed eyes. - Repeat. Benefits: Soothes the optic nerve, eyes and area around the eyes.
2. The Great Rub - Place the index and middle fingers of both hands in the middle of your forehead. Rub your forehead by making small circles with your fingers. - Move your fingers across your brow and to your temples, pausing there to give them a gentle massage. This is an area where we hold stress and tension that can often lead to headaches. - Then move down from your temples to the hinge of your jaw, pausing to massage your jaw muscles. - From there, move across your cheeks and up along the side of your nose to your forehead. - Repeat. Benefits: Releases stress and tension, particularly in the temples and jaw.
3. Eye socket massage. - Take your index and middle fingers of each hand and place them on either side of your nose just below the bridge. Rub your fingers up to the bridge of your nose and along your eyebrows. - You’ll feel a notch in your eye socket where the bone begins to turn downward. Rub the notch gently for a moment. Then follow the line of the socket rim down beneath the eye and back up along the side of your nose. - Repeat 3-5 times. Benefits: Relaxes the eyes and surrounding areas, and relieves stress and tension.
4. Clenched smile. - Grit your teeth and open your lips as wide as they will go. - Feel your lips, cheeks, chin and neck stretch to their limit. Holdâ¦and release. - Repeat. Benefits: Increases circulation, relaxes faces muscles, relieving stress and tension.
5. Scrunches - Scrunch your face real tight. Purse your lips, draw your cheeks in toward your nose, pull your eye brows down and bring the flesh of your chin up toward your mouth. - Holdâ¦and release. - Repeat. Benefits: Provides a counter stretch to the “Clench” exercise. Increases circulation, relaxes faces muscles, relieving stress and tension.
6. The Lion. - Take a deep breath. - All at once, exhale forcefully, open your mouth wide, stick your tongue out as far as it will go, say “Aghhhhhhh,” and open your eyes wide and look up. - Repeat 3 times. Benefits: Relieves tension in the throat and face, stimulates the eyes and improves circulation.
7. Cheek Pinch. Pinch your cheeks, by grabbing bits of flesh and giving them a squeeze. Benefit: Improves circulation.
Please send comments or questions to: info@yogasite.com.
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5 Responses
yasmin
October 8th, 2007 at 7:25 am
1I have been suffering from headache, pain in and around my right ear and cheekbone, jaw and kneck for a good three years now. I hate taking pain killers and wanted to use massage as a tool to release the tension that has been building up for years a its becoming very painfull and effecting my sinuses aswell now. I will let you know hwo I get on. The exercises look excellent and I feel they will help me tremendoulsy. Thank you for making them available free for the public. My sincere prayers
Sandip Bose
January 20th, 2008 at 9:47 pm
2I have recently exercised and lost a lot of weight. However my face has now a lot of loose skin. How do I tone my face and facial skin
chris
March 3rd, 2008 at 1:09 am
3i would reccomend that u do yoga cardio lift weghts eat fruits vegtables in get a lot of rest in drink lots of water.and massage your face in do facial exressions in turn head left 2 rite fast..make ur neck lose n free twirl ur head around bounce ur head n make ur face tone it self by continue doin that
Nick
March 11th, 2008 at 12:51 pm
4Hi
I do Yoga myself since three months and i must say that my blood pressure is way lower than it used to be, its truely amazing what it does to your body!
Nick
yeca
April 14th, 2008 at 6:49 pm
5quisiera saber que ejercicio de yoga puedo practicar para quitar la tension de mi rostro ya que mi cara la siento tensa y estresada y luce demacrada ,las posturas de yoga o asanas cual tengo que practicar o tengo que practicar yoga facial y quisiera que me mandaran los ejercicios a mi email para ver como lo tengo que practicar gracias.
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