Detailed explanation of the top ten best back stretching movements

Doing some stretching movements before and after exercise is beneficial to people, and doing this is also beneficial to exercise. However, no matter what stretching movements are, there are some details. What are the best back stretching movements? Some people know about it. So, what are the top ten best back stretching movements? Let’s learn about them together!

Action 1

1. Put your hands behind your back and hold them, try to straighten your arms, and lift them up as much as possible. To the limit.

2. Do this for 50 times, and you will feel the upper part of the shoulder blades being squeezed, which will also help to exercise the muscles of the chest.

2. Sit up straight, straighten your back, and take deep breaths.

2. Bend your knees, step on the floor with your feet, and push your hands behind your body to stabilize the center of gravity

3. Inhale, your buttocks off the ground, exhale, and stay for 5~10 Seconds.

4. Restore slowly, relax and adjust your breathing. Do this set of exercises 10 to 20 times.

Action 3

1. Face a fixed object with a certain height, such as a table, cabinet, bed frame, etc.

2. Stand with both feet on the same shoulder width, lean forward with your upper body, grab the object with both hands, raise your head and chest, collapse your waist, and vibrate downward. 3. Press down, pause for two seconds, and then get up. Repeat 10 Group above.

　　　Movement 4

　　1. Lying on the ground with your legs straight, your face down, and your hands cross your fingers behind you.

　　2. Use your waist to force, lift your hands and feet, your head and waist, and tighten your hips and thighs.

　　3. Use your pelvic bone and abdomen to support your body, keep your movement for 10 seconds, then relax, and repeat exercises for 10 times.

　　　Movement 5

　　1. Lying flat on the bed, with your hands naturally flat on both sides of your thighs, and start to slowly bend your legs.

2. Put your hands on both sides of your head, palms facing down, and use your hands to support your body to form an arch bridge.

6 1. Stand or sit straight with your back. This is a very magical stretching action, because no matter where you are, whether you are sitting at the desk or standing in line in the bank, you can do this stretch.

2. Squeeze your shoulders. Relax your shoulder blades, and then slowly squeeze them to the center. Your chest will push forward due to the stretching of your back. Then return to the starting position and repeat the movement until you feel your upper back relax.

3. Squeeze Do not lift them up when pressing the scapula. This is a common misunderstanding, because lifting up will only aggravate the tension of the upper back muscles.

　　　7

　　1. Sitting on a chair with a hard backrest, with your back completely straight, your head also remains vertical, with your feet flat on the ground, and your hands on both sides of your body. This is the starting position of each sitting position stretching and rotating movement.

　　2. Bend upwards to stretch in an arch shape. Place your hands behind your head, bend your back, lift your chin up, and relax after 10 seconds. Repeat five times.

　　3. Swipe and stretch from one side to the other. Place your hands crossed on your chest, place your legs flat on the ground without moving, rotate your torso to the left, hold it for 10 seconds, and turn to the right. Repeat five on each side Time.

4. Bend and stretch the side. Hold your head with both hands, place your legs flat on the ground without moving, bend your body to the left, let your left elbow point to the ground, hold for 10 seconds, then bend to the right, let your right elbow point to the ground, hold for ten seconds. Repeat five times per side.

8 1. Sit on the medicine ball. The back is completely straight, the feet are flat on the ground, and the hands are placed on both sides of the body.

2. Stretch by twisting your neck to both sides.

3. Stretch the scapula muscles by twisting your head. Lower your head at a diagonal angle to look at both sides of your clothes, hold each side for 2 seconds, then turn to the other side.

4. Slowly fit your back to On the medicine ball, stretch the entire back. Hold for 8-10 seconds and then sit up slowly.

　　　9

　　The same steps as the usual cat-style cow stretching, but the difference is that the fingertips are facing backward. The fingertips are facing back can help the big arm rotate externally, open the shoulders and chest cavity, and repeat the cat-style cow 10 times.

　　Ten action

　　The right hand of both hands is on the top, the left hand is on the bottom, the arm is bent, the right elbow is close to the ear, the left elbow is close to the ribs, the four fingers are buckled, the back of the head is pushed back for 1 minute, and the side is changed and repeated.

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