It is good for people to do some stretching before and after exercise, and it is also good for exercise. However, no matter what kind of stretching, it is particular, so it is bestbackstretching exercises are. So, what are the ten best back stretches? Let’s find out together below!
Action 1
1. Place your hands behind your back and hold each other, and straighten your arms as much as possible , while trying your best to lift up to the limit.
2. Do this for 50 times. At this time, you will feel that the upper part of the shoulder blades is being squeezed, and it will also help to exercise the chest muscles.
Action 2
1. Sit upright, straighten your back, and take a deep breath.
2. Bend your knees, put your feet firmly on the floor, and move your hands behind your body to stabilize your center of gravity.
3. Inhale, lift your hips off the ground, exhale, and stay for 5 to 10 seconds. .
4. Restore slowly, relax and adjust your breathing. Do this set of movements 10 to 20 times.
Action 3
1. Facing a fixed object with a certain height, such as a table, cabinet, bed frame, etc.
2. Stand with your feet shoulder-width apart, bend your upper body forward, grab the object with both hands, raise your head and chest, lower your waist, and press downward with force. 3. Press down, pause for two seconds, and then get up again. Repeat for 10 more sets.
Action Four
1. Lie prone on the ground, straighten your legs, face downward, and interlock the fingers of your hands behind you.
2. Use strength on your waist, lift your hands and feet, head and waist, and tighten your hips and thighs.
3. Support the body with the pelvis and abdomen, maintain the action for 10 seconds, then relax, and repeat the exercise 10 times.
Action 5
1. Lie flat on the bed, place your hands naturally flat on both sides of your thighs, and begin to slowly bend your legs.
2. Place your hands on both sides of your head, palms facing down, and use your hands to support your body so that your body forms an arch bridge shape.
Action 6
1. Stand or sit with your back straight. This is an amazing stretch because you can do it no matter where you are, whether you're sitting at your desk or standing in line at the bank.
2. Squeeze the shoulders. Relax your shoulder blades, then slowly squeeze them toward the center. Your chest willStretch and push forward. Then return to the starting position and repeat until you feel your upper back relax.
3. Don’t lift your shoulder blades upward when squeezing them. This is a common misunderstanding because lifting them will only increase the tension on the upper back muscles.
Action 7
1. Sit on a chair with a hard backrest, keep your back completely straight, keep your head upright, put your feet flat on the ground, and put your hands on Both sides of the body. This is the starting position for every seated extension and rotation movement.
2. Bend upward into an arched stretch. Place your hands behind your head, bend your back, lift your chin, hold for 10 seconds and then relax. Repeat five times.
3. Rotate and stretch from one side to the other. Cross your hands on your chest, keep your legs flat on the ground, and rotate your torso to the left. After holding for 10 seconds, turn to the right. Repeat five times on each side.
4. Side bending and stretching. Hold your head with both hands, keep your legs flat on the ground, 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 on each side.
Action 8
1. Sit on the medicine ball. Keep your back completely straight, place your feet flat on the ground, and place your hands at your sides.
2. Stretch by twisting your neck to both sides.
3. Stretch the levator scapulae muscle by twisting the head. Look down at both sides of your clothes at a diagonal angle, hold each side for 2 seconds and then turn to the other side.
4. Slowly place your back on the medicine ball and stretch your entire back. Hold for 8-10 seconds and then slowly sit up.
Action 9
The steps are the same as the usual cat-cow stretch, but the difference is that the finger tips are facing back. Pointing your fingertips backward can help you externally rotate your arms, open your shoulders and chest, and repeat Cat Cow Pose 10 times.
Action 10
Put your right hand on top, your left hand on the bottom, your arms bent, your right elbow close to your ears, your left elbow close to your ribs, interlock your four fingers, push the back of your head back, and hold for 1 minute , switch sides and repeat.