How to do yoga exercises to relax back muscles?

People who sit for long periods of time often feel that their back muscles are tight, which can cause blockage of the back meridians, possibly leading to pain, or even greater harm. For this group of people, the most important thing is to relax the back muscles. There are many specific methods, such as back massage and some yoga moves to relax the back. The specific moves are as follows.

Yoga poses to relax back muscles:

1. Cat Stretch:

This pose helps improve flexibility in the neck and spine.

1. Kneel down with your calves and thighs at 90 degrees, bend your upper body forward and parallel to the ground, and reach your hands vertically to the ground.

Then raise one hand and stretch it straight up to shoulder height.

2. Inhale, raise your head as high as possible and straighten your spine.

3. Expand your abdomen as fully as possible, inhale as much air as possible into your lungs, and hold your breath for 6 seconds.

4. Exhale, lower your head (not too low), arch your body upward, stretch your spine, and hold for 6 seconds.

2. Partial lifting type:

This movement can eliminate stiffness in the shoulders and upper back.

1. Stand with your feet together or half a foot width apart, cross your hands in front of your body, and relax your whole body.

2. Inhale for 3 seconds and raise your arms above your head, keeping your hands crossed. Tilt your head back slightly, look up at your hands, and pause for 6 seconds. (Holding your breath is not required).

3. Stretch your arms to shoulder height and hold for 6 seconds.

4. Inhale for 3 seconds, then return to the position of crossing your hands over your head, and pause for 3 seconds.

5. Exhale for 3 seconds and lower your arms to return to the starting position. Repeat 5 times.

3. Iceberg style:

This movement stretches the entire spine and relaxes the back muscles.

1. Sit down with your upper body straight and legs crossed.

2. Inhale for 3 seconds while stretching your arms to the left and right, with your palms facing up, and lift them from the sides to the top of your head.

3. Exhale for 3 seconds, rotate your upper body 90 degrees to the right, and hold your breath for 6 seconds. Then inhale for 3 seconds,

Half body turned back to original position.

4. Exhale for 2 seconds, palms down, and lower your arms from the top of your head to both sides of your body.

Note: People with severe heart problems should not do this exercise.

4. Hare Pose:

This movement can stretch the back muscles, open up the spinal joints, provide space, and relieve pressure on the spine.

1. Kneel down with your calves and thighs at 90 degrees, your upper body straight, and raise your arms up while inhaling. Then bend forward and lift your hips, keeping your arms, head and torso in a straight line until your hands can be placed flat on the ground with your forehead touching the ground.

2. After a few seconds, lift your forehead slightly and keep it there for a few minutes.