Hi, did you know ? In order to practice yoga properly for health, prevention and treatment of diseases it is necessary to have 3 necessary elements : 1) The good breath Good posture, and Enough time. Exercises to prevent and treat neck and shoulder pain Sitting while breathing with the lower abdomen First, as usual, before each workout, breathe deeply and slowly with the bottom of your abdomen for a few minutes. You can stop the video to continue to breathe and bounce when you are ready. Now we begin to practice the main techniques of the lesson Rub your ears Use two entangled palms on the ears. Rub gently Now rub it in that direction. And now we are rubbing in the opposite direction. Rub the nape and neck put the hands like that Put on the neck and move them from left to right and from right to left gently with a moderate grip, sufficient to create a heat that excites. Breathe a few slow and deep beats with the lower abdomen Stretching muscles on both sides of the neck Put a hand down buttocks. the back straight to stretch the arm. The other hand slowly pulled his head towards him, gradually increasing the tension. Breathe a few slow and deep beats and of course always with the lower abdomen. Now, do the same for the other side. Turn the head around the neck Put both hands under the buttocks. the back straight to stretch the both arms. Two shoulders are fixed. Rotate your head in one direction, regularly and gently. Breathe a few slow and deep beats, with the lower abdomen. And now, turn the head in the opposite direction Stimulate the spine Use two fingers, the index finger and the middle finger to pull on both sides of the spine like this. Do it gently, evenly, breathing slowly and deeply, with the lower abdomen. Lift two shoulders Breathe in the lower abdomen : lift your shoulders up Compression : continue to lift the shoulders Exhale : Continue to more lift the shoulders And, squeeze : Always raise your shoulders as high as you can, then let both shoulders fall freely when you finish squeezing. Repeat this at least 3 times per session. Turn both shoulders Turn simultaneously, the two shoulders rotate from the back to the front, in 3-5 breathing cycles. Now turn in the opposite direction, also from 3 to 5 breathing cycles Turn shoulders with arms Place two thumbs on both shoulders, rotate the arms in the direction from the back to the front like a fan when you swim, in 3 to 5 breathing cycles. Now, rotate in the opposite direction, also 3 to 5 slow, deep breathing cycles, with the lower abdomen. Stretching shoulder blades : Technique 1 The right hand straight, the fingers bend like the fist in front, the left hand overturns, moved to under the right and hold the right fist and pulls it to the left side, with slow and deep breaths. Now, if you have the ability you can do it like this. Place your right wrist on your left thigh, then lean forward slowly. Note to balance and as deep as possible slowly and safely. Feel the muscle stretch of the right shoulder. Perform in 3-5 breathing cycles with slow and deep breaths. Now, let’s do the same for the other side And now, if you can, continue to lean forward slowly, as above. the same ways. Stretching of the shoulder muscle : Technique 2 Right elbow up The left hand gently pulled the right elbow to the left. Do not forget to combine with deep and slow breathing, 3-5 breathing cycles. Now, do the same thing for the opposite side Stretching of the shoulder muscle : Technique 3 The left hand turns behind the back and goes up. Loop right hand from top to bottom, crochet with the left hand and slowly pull up. You can also use a towel or belt like this to support you. Breathe 3 to 5 slow, deep breathing cycles with the lower abdomen Do the same thing for the other side. Stretching of the shoulder muscle : Technique 4 Extending both hands on the sides, Enter two fists Inspire in the lower abdomen : turn your hands upwards, from front to back, Compression : continue to twist your fist, stretch as far as you can Exhale and squeeze : Twist two fists in the opposite direction, from back to front, also turning them with force but slowly and to the maximum. Doing so, in your 3 slowest and deepest possible breathing cycles. Mobilize the elbow joint Spread your arms on the sides. The arms did not move Both forearms revolve around the center (the elbow) from the outside to the inside. Turn your hands evenly, for 3 to 5 slow, deep breathing cycles, with the lower abdomen Now, we change the direction of rotation, also in 3-5 slow and deep breathing cycles Take a few slow, deep breathing cycles, and, always with the lower abdomen Stretching the Cervical Spine and Thoracic Spine, stimulating the plexus cervicalis and brachial plexus You can use a chair to support you, but, make sure it does not fall in your face when you practice. It is obviously difficult, but try to breathe as deeply as possible with the lower abdomen in 3-5 slow and deep breathing cycles This is the well known yoga posture. Do like this, The cervical spine and thoracic spine stretch, the cervical plexus and brachial plexus are stimulated which will have a very positive effect on your healing process. Regulating the spine Using both hands to hold the two legs tightly, roll back and roll gently. and, roll over and roll over, breathing evenly with the lower abdomen Pause You can lie down like this, breathe gently with the lower abdomen, as long as you want. Goodbye Practice gently but regularly every day. I wish you a good recovery !