Thai Hermit Exercise

Thai Hermit Exercise, a long-standing traditional Thai health care science that emphasizes stretching the body to balance the elements, relieve aches and improve the circulatory system.

In this picture, there are 24 curling moves, each of which varies in its characteristics:

Upper Section Syndrome (Head, Neck, Shoulder, Shoulder)

• Correct head and back sore wind: focus on lying on the side and then prolonging to reduce fractured headaches coming from the back plate.

• Fixing eye sore wind: postures that relax the muscles around the eyes and face

• Neck and back pain wind relief: A squat or stretch posture that focuses on loosening strained neck muscles.

• Shoulder pain wind remover: The arm bending or arm lifting posture above the head to administer the shoulder joint.

Arm and hand syndrome

• Cuff and ankle wind remover: A pose that uses rotation or gently twisting of the wrist / ankle.

• Fix wrists and fingers: Focus on the administration of small bundles of muscles on the hands, to reduce finger lock or hand fatigue.

• Unwind hands, feet, numbness: A posture that stimulates blood flow to the distal part of the body.

Trunk and internal system syndrome

• Breaststroke: chest streaks or chest stretches to help ease breathing.

• Gas pain: A pose that helps gently massage the abdomen to drive the wind and reduce bloating.

• Lumbar pain wind relief: A writhing posture to loosen the lower back and waist muscles

Lower Section Syndrome (Hip, Knee, Leg)

• Fixing the sore wind knee: postures that focus on stretching around the knee

• Fixing Calf Cramp Wind: Leg Stretch Posture to Prevent and Relieve Cramps

• Fixing back-foot sore wind: postures that use body weight to press or stretch the back and ankle area

Key principles in practice

For maximum benefit and safety, the following principles should be:

1. Breathing: Normally use the main "take a deep breath and start bending, hold your breath for a while (count 1-5 in your heart), and slowly relax your breath with your posture."

2. Fit: Do not force yourself to feel too much pain. Do only enough.

3. Consistency: Doing it regularly every morning or after work will reduce the "Office Syndrome" in modern times very well.

Caution: If there is a severe spinal injury or surgery, consult a doctor before starting these postures. It is not only about moving the body, but the heart is "coordinating breath with stretching," with the following standard practice:

1. Prepare and start posture

• Start with Prep Posture: Sit or stand in a relaxed posture (as the picture chooses to do)

• Breathing: Take a deep, slow breath and inflate your stomach.

• Movement: Start moving the body according to the position indicated in the image at the same time as breathing in.

2. Stale step (important step)

• Hold your breath: When bending to the end (to the extent that it feels taut but does not hurt), hold your breath.

• Count in mind: About 5-10 seconds (or count 1-10 slowly)

• Feelings: During this period, concentrate on the part of the body that is being stretched. For example, if you pose for shoulder pain, you can feel the tension of your shoulder.

3. Step to relax

• Relax the breath: Slowly relax the breath through the mouth or nose.

• Return to the original position: Along with loosening the body back in a normal resting position.

• For a moment: before starting to repeat

Example of doing a "shoulder painkiller posture" (row 3, figure 3)

1.Start: Meditate or stand upright. Raise your hand on the side of the pain, cross to hold your other shoulder (or coordinate your hand with the flower behind your head as pictured).

2. Take a breath: Take a slow breath along with trying to squeeze your elbow or fully stretch your shoulder.

3. Hold On: Hold Your Breath. Count 1-10 in Mind.

4.Relax: Relax your breath slowly with your hands down to rest in front of your lap.

5.Repeat: Do the left-right switch or repeat 3-5 times

Steel rules for safety

• Do not surge: Bending must be done softly and continuously, should not be done quickly or twitching, because it can cause muscle inflammation.

• Listen to your body: Just "taut," don't get to "hurt." If you feel hurt, loosen your posture immediately.

• Continuity: It is recommended to do at least 15-20 minutes a day or to act in a way that matches your own pain several times a day.

A little bit: Many of the curling hermits in this picture are the origin of "Thai Massage." If you do it yourself often, it will reduce the need for a massage parlor.