Stretch your back: Protect your spine and add a beautiful back, why not do it?

1. Stretch your back through yoga movements

1. Cat style

Kneel down on both knees, place your hands in front of your body, support your limbs, and spread your palms. Arch your back like a cat stretching, stretching your back muscles.

(If your neck has been injured, please do not lower your head and keep your neck and torso in the same straight line.)

(If it is difficult for you to arch your back, Then ask your friend for help, let him put his hands in the middle of your shoulder blades and try to push his spine in this direction.)

2. Heroic style

Bend the calf with the soles of the feet upward, and sit on the knees. Tightly both legs as tight as possible to ensure that the big toes of the feet do not exceed 30 cm from the body. Put your hands on the knees. Heroic style can also relax the leg muscles while stretching the back muscles.

(When meditating, you can use heroic style instead of lotus style.)

3. Cat and dog style

In cat and dog style, first use limbs to support the body, arch the back, lower your head, and complete the cat style. Then slowly recess the spine and tilt your head to complete the entire movement. This movement can enhance the flexibility of the back and reduce back pain. Each movement is maintained for at least 5 seconds.

(Dog style is also in yoga. It is called cow style.)

4. Half Cobra style

4. Lie on the mat, bend your elbows, and support your palms. Use the strength of your arms to gently support your upper body until your chest leaves the ground.

（Half Cobra style combined with yoga breathing can not only stretch the back muscles, but also reduce stress.)

(Note: Follow the WeChat public platform of Fitness Bar, subscribe to search “Fitness Bar Network” or "Click to scan and follow")

Further reading:

How many men are ashamed of such an abdominal muscle!

What should be paid attention to when practicing abdominal muscles: This is how abs are trained like carved

Super training: In one step to burn fat and increase muscle!

2. Others The movement of stretching the back

1. Twisting your spine

This movement is to stretch the back by twisting the upper and lower body in different directions. First, lie on the mat, bend your left knee, and stretch your left leg to the right leg. At this time, keep your arms resting on the mat and your eyes looking up. If possible, try turning your head to the left to strengthen the strength of the stretch.

(When turning from one side to the other side When doing this, keep the movements gentle and slow to prevent injuries.)

(Tighten the abdominal muscles to support the muscles on the back.)

2. Use the fitness ball to stretch the back

Before doing this, you must first stretch your body and gently lean your stomach and pelvis on the fitness ball. Place your hands behind your head and stretch your head and neck upwards, so that your back is sunken downward. The fitness ball will support your body and help your spine bend naturally.

(Tighten the thighs and hip muscles as support during practice to prevent excessive stretching of the back.)

3. Relax the thighs while stretching the back

Lying on the mat with your legs together, bend your knees, lift your calves so that your thighs and the ground are 90 degrees, and your calves are parallel to the ground. Keep your arms flat on both sides of your body and stretch your back.

(If you can, you can bring your knees close to your body. , strengthen the stretching of your back.)

(You can also turn your legs left and right, and keep a small part of your back against the ground to stretch your back.)

4. Turn your spine in a sitting position

As the name suggests, you are required to sit on the floor and stretch your back by turning your upper body in different directions. When doing this action, first bend your left leg, bend your left knee, place your left foot outside your right leg, keep your left knee and knee facing the ceiling, straighten your right leg, and straighten your body Turn to the left. If possible, place the elbow of your right hand on the outside of your left knee to strengthen the strength of the stretch.

(Keep the spine straight and stretch the back left and right.)

(If you want to increase the strength, try to look at your left shoulder with your eyes when turning left. The right side is the same.)

(This action is very similar to one in yoga. It is only in yoga that you should curl up the straight leg and put your heel on your hips .)

5. Stretch the upper back

Inhale deeply, open the chest cavity, start from the waist, turn the lower back to one side, keep the upper back against the floor, exhale, and relax.

6. Do cross-legged posture in Pilates

This movement in Pilates requires good flexibility. If your back has been injured, please do not do this. Sit on the ground, bend and lift your left leg until the left leg thigh and the ground Almost vertically, the calf extends outward. Do the same movement with the right leg, and finally, the soles of the two feet are opposite to maintain balance. While stretching the back, this movement also exercises the muscles in the abdomen.

(Next, pass the forearm under the thighs and hug the ankles from under the calves.)

(If possible, keep this movement for at least 20 seconds.)

(Note: Follow the Fitness Bar WeChat public platform, subscribe to search “Fitness Bar Network” or "Click to scan and follow")

Further reading:

How many men are ashamed of such an abdominal muscle!

What should be paid attention to when practicing abdominal muscles: This is how abs are trained like carved

Super training: In one step to burn fat and increase muscle!

3. How to stretch your back in the office

1. Sit-styling

The convenience of this action is that you can sit and perform. You just need to straighten your back, start from your waist, and gradually extend to your stomach, back, and shoulders, slowly turn to one side, stay for 15-20 seconds, and then slowly turn to the other side.

(When doing this, be careful and slow. If the rotation speed is too fast and the movement is too fierce, it may cause strain on your neck or back.)

(If you want to increase the intensity, then you can place one hand on the knee on the other side. That is, if you turn left, place your right hand on the left knee.)

(If you turn left, try to look at your left shoulder with your eyes. If you turn right, look at your right shoulder.)

(You can also place your arms on the armrest of the chair you turn to one side. That is, if you turn left, you can imitate the arm as the left armrest.)

2. Shoulder rotation

This action is not only done in the office, you can even do it while working. Straighten your back and turn your shoulder forward. 10-15 times, then 10-15 times back. At least 5 sets in each direction.

(When turning your shoulders, keep your eyes straight forward.)

(You can shake your shoulders before or after doing this action.)

3. Envelop your back

This action seems simple, but it can effectively stretch your shoulders and upper back. Place your right arm on your left shoulder and your left arm on your right shoulder, as if you want to hug yourself. Keep this posture for at least 10 seconds and relax through deep breathing.

4. Bend over and hug

This action can be stretched to your back, neck and shoulders. First, sit on the edge of the chair, note that if you are sitting on a swivel chair, lean the chair against the wall to prevent sliding. Beat your body , make your chest close to your knees, and your arms sag naturally. Next, place your hands behind your legs and grab your left waist, forearm, or elbow with your right hand.

(Keep this action for at least 10 seconds before relaxing, repeat 2-3 sets to feel the stretching of your body.)

5. Stand up, bend your upper body

When bend your upper body, keep your legs and the entire back straight - even if you can't reach it, it doesn't matter. This action will still help you stretch the muscles of your upper back and lower back.

(Keep your legs together and your knees straight.)

(Keep this action for at least 10 seconds and repeat for at least 5 sets.)

(Do not overly forcefully when lifting your upper body to prevent dizziness.)

(Note: Follow the Fitness Bar WeChat public platform, subscribe to search “Fitness Bar Network” or "Click to scan and follow")

Further reading:

How many men are ashamed of such an abdominal muscle!

What should be paid attention to when practicing abdominal muscles: This is how abs are trained like carved

Super training: In one step to burn fat and increase muscle!

6. Stretching the forearm and shoulders

This action can not only stretch your The shoulders can also be stretched to the upper back. You just need to lift your right arm and slide it to the left side, so that your right arm is located in front of your chest, roll up your left arm, fix your right forearm at the elbow of your left arm, and try to get your left arm close to your body to increase strength.

(Keep this action for at least 10-15 seconds.)

(After doing one side, follow the same method to do the other side.)

7. Stretch your upper back

Sit up straight, stretch your arms in front of your body, parallel to the ground. Next, put your hands and palms together and gently roll them up The back, and lean forward for 20-30 seconds, relax your hands and neck just like you are pressing on a huge ball. Then you can return to your original position and repeat at least 5 times.

Small tips

1. Many yoga movements can effectively stretch the back, while also massage the internal organs, relax the nerves, and help concentrate.

2. A flexible back is not only crucial to daily life. This is even more true in golf, baseball, tennis and other sports.

3. The above-mentioned stretching back Among the movements, some require the assistance of fitness equipment, such as fitness balls, chairs, etc. However, most movements can be performed directly. We should stretch our back every day, step by step to enhance the flexibility of our back.

Warning

If you feel pain when doing any of the above movements and have the possibility of back strain, please stop immediately and try to stretch your back after a few days of rest.

(Reprinted from the Internet)

(Note: Follow the WeChat public platform of the Fitness Bar, search for subscription account "Fitness Bar Network" or "Click to scan and follow")

Further reading:

How many men are ashamed of such an abdominal muscle!

What should be paid attention to when practicing abdominal muscles: This is how the abdominal muscles are trained like carvings

Super training: In one step to burn fat and gain muscle!