How to stretch your lower back muscles

The explosiveness of muscle strength provides people with the ability to move. Therefore, muscle is the most important tissue in the body and the basic source of ability for humans or animals to survive. The strength of muscles varies greatly in different parts of the body. Among them, the supporting force provided by the waist muscles is irreplaceable and needs to be constantly strengthened to maintain its ability. Let’s take a look at how to stretch the waist muscles.

1. Stand horizontally with your feet shoulder-width apart, head up and chest out, then do side raises and bends to stretch the large muscles of your waist, 4 to 8 beats on each side.

2. Use yoga-style sideways bending to stretch your waist, which will lead to stretching of the muscles on the bottom side of the waist. This will have a better effect. Do 4 and 8 beats on each side.

3. Bend over and put your fingers or toes on the ground to stretch the waist and back muscles, which is the abdominal and back exercise, 4 and 8 beats on each side.

4. Lean over and touch your toes with your back hand to stretch your waist. This exercise can mainly practice the longitudinal stretching of the waist, 4 to 8 beats on each side.

5. Use a fitness ball to relax your back. Lie flat on the fitness ball and stretch your waist muscles. This mainly stretches the front waist muscles, that is, the abdominal muscles. Just do it for about 1 minute each time, and do it several times.

6. Pull-ups are a waist-stretching exercise. This exercise uses your own gravity to stretch the waist muscles longitudinally. Just hang for 10 seconds and do 8 to 12 sets.

7. Stand with your feet hip-width apart and your knees slightly bent. Extend your left hand across your body with your elbow slightly bent. Fix your right hand on your left elbow, then bring your left arm toward your body until you feel the muscles in your shoulder tense. Switch sides and repeat the same action.

8. Interlace your fingers, palms facing outward, raise your hands to chest height and straighten your arms, lock your elbows and push your shoulders forward.

9. Stand in front of a support that can support your body weight, grab it with both hands, lean your body backward, and bend your knees. Push your legs toward the ground and pull your arms back.

10. Stand next to a stable upright support. Place one hand behind the support, keeping your upper arm in line with your shoulder. Slowly push your body forward until you feel a stretch in your chest muscles.