High-heeled shoes are the "darlings" of many women. From the angle of view, the legs become slender, and when walking, they are more noble and graceful, and their postures are devastating. Unfortunately, high-heeled shoes also bring them many pains and annoyances. Due to wearing unsuitable high-heeled shoes for a long time, ladies often have problems with sore feet, fatigued legs, and backaches, which increase the incidence of plantar infundibula, arthritis, pelvic anteversion, knee strain, and hallux valgus Other problems.
The following four yoga postures are just for the physical problems brought by high heels. Strengthen the muscles of the legs, stretch long-term strained joints and muscles, and strengthen the body's sense of balance and secrecy.
First, "seat type" repulsed sole plantar fasciitis
One of the causes of plantar fasciitis is wearing too high heels, which causes the center of gravity to move forward and the pressure to concentrate on the soles of the feet. If it becomes prolonged, it will cause plantar fasciitis and pain, swelling and other symptoms.
Action 1
Action: Standing stance in a mountain style, keeping your legs together, raising your head and keeping your back straight.
Exhale, squat back and close your legs together. Imagine having a seat at the back that balances the thigh with the ground.
Then he bent his feet so that the heel was off the ground and he maintained five to eight breaths in this position. Inhale to restore to the standing posture.
Efficacy: Strengthen the muscle strength of soles and calves, and exercise balance.
Tip: Place your focus on the front of your feet and keep your back straight. If you find it difficult to balance, you can rely on walls to practice.
Second, "Warrior-style first type" correct anteversion
After putting on high heels, the center of gravity of the body will be forward, so that the bones will lean forward and the curvature of the lumbar spine will be increased. If the back muscles are strained excessively for a long time, it will cause back pain.
Action 2-a
Action: Mountain stance. Inhale, open your legs about 4 inches? Zhan æš ? ? èš© 爰缢 爰缢 爰缢 爰缢 爰缢 剑 剑 ? 纬
Action 2-b
Raise your hands upwards, place your fingers upside down, and put your hands together on top of your head.
Turn your body and left foot 90 degrees to the left and face forward.
Bend the left knee until the thigh and calf are at a 90 degree angle.
Action 2-c
Keep this posture for 5 to 8 breaths.
When finished, repeat the above steps for the other leg.
Efficacy: Corrects anteversion of the pelvis, stretches the back, chest and spine. It also helps to relieve back pain and sciatica. It is helpful for strengthening the spine and body softness.
Tip: Keep the lower bowl dry straight ahead. The knee is just on the toes, but the hips are adducted.
Third, "downward dog" to keep the legs slender
To completely eliminate the discomfort and fatigue caused by wearing high heels on the legs, buttocks and lower back, the downward dog type will be a good yoga position. It will not only allow the legs to be stretched, but also strengthen the back and reduce the risk of wearing high-heeled shoes. Back pain.
Action 3
Action: Squat on the floor, hold the floor with both hands, and prepare with a cat.
Inhale; at the same time, straighten your knees and raise your buttocks until your heel strikes the ground.
Form a triangle. Keep this posture for 20 to 30 seconds. Rest in baby style after a while.
Efficacy: Effectively stretch the calf, thighs and arms to keep the legs flexible. Reduces the chance of varicose veins in the legs, also eliminates heel and shoulder pain, and strengthens the sciatic nerve.
Tip: Keep your legs straight, hands and toes forward; avoid arching and kneeling. If the heel does not step on the ground, use a deep nose to inhale, lift the buttocks, exhale your mouth, press down the back and heel, and more practice will slowly progress.
Fourth, "lease leg type" to eliminate calf fatigue
When standing in high-heeled shoes, the muscles of the calf that lean forward are shortened and contracted, resulting in excessive calf fatigue and calf contracture.
Action 4
Action: Lying on the floor, arms on both sides of the body.
Right knee bent, right hand holding the right foot big toe.
Inhale, slowly straighten your right foot and stretch it up. The heel is up and your toes are facing your face.
Hold this position for about 20 seconds and repeat the steps above.
Efficacy: Extend the calf, thigh, and rope to improve the stiffness and contracture of the legs. It also helps relieve back pain and sciatica.
Tip: Keep your left foot straight and keep your left pelvis close to the ground. Also avoid arching your back and do not retract or raise your shoulders. If you are unable to grasp your toes, you can put the yogic rope on the soles of your feet and then pull the ropes, but still keep your upper and lower legs straight.
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