20 Minute Qigong Daily Routine for Stretching and Flexibility
นอกจากการดูบทความนี้แล้ว คุณยังสามารถดูข้อมูลที่เป็นประโยชน์อื่นๆ อีกมากมายที่เราให้ไว้ที่นี่: ดูเพิ่มเติม
This is the 20 Minute Qigong Daily Routine for Stretching and Flexibility. This Routine will help you to Stretch Body, improve Body’s Flexibility and improve your health.
In this video includes:
Warm ups: https://youtu.be/tBK0zfTBLk
The Heaven: https://youtu.be/6WUJNLMDTa4
The Frog: https://youtu.be/T3kBXHssQI
The Butterfly: https://youtu.be/N2d5xwmBPjc
Massage Movements. https://youtu.be/Nlq7UWWbYnY
You can apply this Routine in the Morning or in the Afternoon Exercise Time.
Learn More about Qigong Meditation at Chanel: https://www.youtube.com/c/QigongMeditation
Video recorded, edited, and Performed by Thich Man Tue ( Br Insight)
If you think this video is helpful for you and others please Subscribe the Channel and share it with friends.
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Thank you and enjoy your exercise in mindfulness with a lot of joy and peace QigongRoutineForStretchingAndFlexibility QigongDailyRoutine IntegralTaichiQigong QigongMeditation ThichManTue
How To Unf*ck Your Hips In 10 Minutes | Corrective Routine
Do you experience hip shifting during your execution of the squat? Or…when standing, have you noticed that one of your hips is higher than the other? In most cases, uneven hips occurs when you have muscular imbalances that you’ve developed from lifting or doing any kind of repetitive task. Various asymmetries in the body are expected and perfectly normal. But when your uneven hips (e.g. left hip higher than right or hip shift) starts to cause back pain, hip pain, discomfort, or affect your lifts, then it can start to create problems. Today, I’m going to show you 3 tests that’ll determine if you currently have hip asymmetry. I’ll also give you an exercise program (covering various hip exercises and hip stretches to correct uneven hips) that focuses on strengthening weak structures and mobilizing tight structures to fix your uneven hips – that you can do at home.
For the first uneven hips test, stand in front of a mirror and palpate the top of your hip bones and orient your hands flat to the floor. If one hand sits higher than the other, then you may be positive for an unevenness in hip height. For the second test, again stand in front of the mirror or better yet, take a video from behind you. Then, raise one leg so that your foot is off the ground. Hold this position for 30 seconds. Repeat this test on the other side. If the pelvis of the raised leg drops and the trunk muscles flex towards your planted leg, then that would indicate a positive for the Trendelenburg sign.
For test 3, we’re going to assess your hip symmetry when lifting. Next time you squat, look in the mirror and pay attention to your hips as they come up from the bottom. What some of you might notice is hip shifting during the squat. Sometimes this is caused by a strength imbalance where you preferentially shift towards your stronger hip. In other cases this is caused by a side to side hip mobility imbalance, specifically with external rotation.
Now, we’re going to dive into a simple yet effective 2 step plan (mobilize → strengthen) that you can start incorporating right away to fix uneven hips – even at home. Step 1 is all about mobility. The first exercise focuses on the hips with what’s known as the 90/90 drill. The second exercise is called “The Teapot”.
Step 2, strengthening, is arguably the most important step. To do so, we’ll use a progression going from 2 easier uneven hips exercises in level 1 to 2 more difficult ones in level 2 for you to move onto once ready. The first exercise in level 1 is the hip drop, which will work your glute medius isometrically as they stabilize the hips. The next exercise of this level is the side lying hip abduction, or what I like to call the “Jane Fonda”. Once you’ve mastered level 1 and your strength improves, you can move onto level 2. The first exercise we’ll use here is something called hip airplanes. The second exercise of this level, the RNT squat, helps tie everything together functionally and is especially helpful if you tested positive for hip shift when squatting.
Now let’s put this all together for you into a simple yet effective 10minute corrective routine that’ll help address any uneven hip issues (e.g. left hip higher than right) – which could cause back pain.
1. 90/90 drill 3 sets of 10 reps
2. QL stretch 3 sets of 10
Hip Strengthening Progression Level 1
1. Hip Drop 3 sets of 810 reps
2. Jane Fonda 3 sets of 810 reps
Hip Strengthening Progression Level 2
1. Hip Airplanes (Assisted to Less Assisted) 3 sets of 35 reps
2. RNT Squat 3 sets of 68 reps (on affected side)
Perform the 4 exercises for whatever level you’re on in order and as a routine at least 23 times a week. After you’ve used this routine for a little while, it’s important to retest your hip balance using whichever test you failed on to see if there have been any improvements. Then, once your asymmetries have been significantly improved, you won’t need to do these exercises as often but should still incorporate some of them into your weekly routine while just making an effort to get off your butt and move more in general!
But overall, it’s important to pay attention to often neglected muscles like the ones I went through in this video to prevent potential imbalances and injuries from creeping up later on down the road. And for a stepbystep all in one program that shows you week by week exactly how to train to build muscle and strength without leaving any important muscles behind, then take the analysis quiz to discover which sciencebased program would be best for you and where your body is currently at below:
Subscribe to my channel here:
#1 Best Calf Stretch To Relieve Tightness
http://www.builtlean.com Learn how to measure and improve your calf flexibility to properly stretch and relieve tightness in your calves. Improving the flexibility of your calves is so important because it will help your squat form and running form.
Hey guys! It’s Mark from BuiltLean,
and today I’m going to show you how to
assess your calf flexibility
and also how to increase your cap
flexibility. You might be thinking
Okay, why does it matter, why do I care?
Well, if you do any squads in the gym,
wether it’s a barbell back squat or
simply at home doing a body weight squat
If you’ve got tight calfs, it’s going to be
basically impossible for you to have
when you squat. We actually did another video
you can check out, which is how to increase
squat depth.You can check it out.
So anyways, let’s get into it. How do you assess
your calf flexibility?
What I want you to do is I want you to
go against a wall,
and I want you to place your foot
roughly somewhere around three to five
inches from the wall.
Next, I want you to push your knee towards the wall
so that your knee is grazing the wall
while at the same time your heel is
still against the ground.
And so, you are gonna measure how far that is.
I’m starting with my right foot
and it’s probably around, three inches.
You are gonna measure that.
You are gonna bring your left foot
to that same point and you are gonna
measure again. As you can see, my left calf
is actually a lot less flexible than my right calf.
So that really means I have to work on my
left side calf’s flexibility,
which I am, and I always do before I
do a light workout.
Okay, so once you assess your calf flexibility
you might realize that you’ve really tight calfs
and what I suggest you do, is buy yourself
a softball or lacrosse ball.
Some people suggest using a foam roller
that can certainly help
but I think a softball or lacrosse ball
really helps you dig into your muscles,
and if you have any knots, really loosen
them and get rid of them.
And so, what we are gonna do is sit down
right here on the grounds,
I’m gonna put my right calf on top of the ball.
I’m gonna use my right foot here,
put your left foot over your right foot,
we just gonna roll around
your calf muscle. And I’m going right
underneath the calf muscle here.
You try to look for some knots, and if you find
them you are gonna want to just roll around it
for a good thirty seconds.
You can also go for the inside
of the calf as well.
You can see.
And then do the outside as well.
And finally, you go to the bottom
of the calf which is the soleus
For a lot people, the soleus is actually
the responsible for the tightness in your calf.
It’s actually not your calf muscles,
it’s the bottom of your calf, the soleus.
You are gonna repeat on the other side,
and that’s really it.
It’s a great way to help loosen them up
it’s going to anything from your running form,
to your squat form.
So, hope you enjoy it, and I’ll see you next week.
Neck \u0026 Shoulder Pain Relief Exercises \u0026 Yoga Stretches Jen Hilman
Neck \u0026 Shoulder Pain Relief Exercises \u0026 Yoga Stretches Jen Hilman
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นอกจากการดูหัวข้อนี้แล้ว คุณยังสามารถเข้าถึงบทวิจารณ์ดีๆ อื่นๆ อีกมากมายได้ที่นี่: ดูวิธีอื่นๆInvestement