Back stretching exercises

There is a famous saying: Life lies in movement. Through exercise, we can keep fit and cure diseases. In short, there are many benefits. According to traditional Chinese medicine, the back is the body's outermost barrier against external invasion. If the defense capability of this barrier is strong, people will not easily get sick; on the contrary, if the defense capability is weak, people will be easily invaded by diseases. In daily exercise, doing more back stretching exercises can effectively enhance the physiological function of the back. Next, let’s talk in detail about how to do back stretching exercises.

The first is the front delt, put your hands together behind your back, and then push your hands upward so that you can feel the stretch in your latissimus dorsi. This will relax the back, and if you want to have an attractive back curve, you can do so by stretching.

The second movement is to stretch the upper back. Put your feet together, clasp your fingers together with your palms facing outward, then raise your clenched hands to your chest, parallel to your chest, with your arms straight. Remember to clench your fingers tightly, and then use your shoulders to push your hands toward the top of your head, so that you can fully stretch your back muscles.

The third movement is the hip bridge, which achieves the stretching effect by supporting the body with the shoulders. You should pay attention to lift your hips as much as possible and persist for a period of time to see the effect. Usually you need to do about 50 times.

The fourth movement is back stretching. Kneel on the mat, stretch your arms forward with your palms facing up. Stretch your arms forward as far as possible, sit your hips on your feet, and keep your back straight. When you breathe, you can feel the back stretch more obviously. The effect will be better if you can stretch with weight.

The piriformis muscle is located on the inner surface of the gluteus maximus and is a deep muscle that affects hip joint movement. It extends from the front of the sacrum to the bump on the top of the femur, or greater trochanter. The main function of the piriformis muscle is to externally rotate the leg during hip extension (standing). This muscle causes internal rotation when the hip flexes beyond 60 degrees.

Precautions

The legs should be aligned with the groin.

The knees should not be bent excessively.

The arch of the back cannot be insufficient.

Do not shift the position of your pelvis.