How to do back stretching exercises

Although white-collar work sounds very simple and the salary is very good, people who understand white-collar work only know that they have to sit for seven or eight hours at work. If the workload is heavy, it may even be more than ten hours. Sitting for a long time without exercise will not only make their legs blood circulation poor, but also make their back muscles very stiff, which will cause them great physical harm in the long run. Stretching exercises have a great relaxing effect on muscles, so how do you do back stretching exercises?

① Leaning over to support: Sphinx

First, lie on your stomach on the floor and begin to slowly lift your upper body while tightening your abs and keeping your pelvis flat on the floor. Support your forearms on the ground. If your lower back feels relaxed, try to straighten your arms completely to extend your spine to a greater angle. Hold for 10 seconds and repeat 10 times.

② Locust Style

First, lie prone on the floor. Slowly raise your arms and thighs, keeping your abdomen tight, hold for 30 seconds, then return to the starting position, and repeat the exercise 10 times.

③Standing backward stretch

This exercise can be done anywhere as long as you can stand. First, support your lower back with your hands and slowly stretch your spine backwards as long as you feel no discomfort. Hold for 3 seconds and return to the starting position. Repeat 5 times.

④ Piriformis muscle stretch

Lie down with your knees straight and your arms extended at a 45-degree angle to your body and supported on the ground. Slowly lift your left leg and rotate it to the right. Keep your shoulders as flat as possible and touching the ground, keep your right leg still, hold for 30 seconds, return to the starting position, and switch to the other side. Do this exercise 10 times alternately.

⑤Cat pose

Limbs are vertical and supported on the ground. While keeping your limbs still, arch your back and waist, making it as higher than your hips and shoulders as possible. Lower your head like a bow, hold for 30 seconds, return to the starting position, and repeat 20 times.

Move in the opposite direction of the arch, lowering your waist and abdomen toward the ground while raising your head. Hold for 30 seconds, return to the starting position, and repeat 20 times.

6. Single-leg tuck pose

Lie flat on the ground, straighten your knees, slowly lift one leg and bend your knees, hold it with both hands and bring it close to your chest. Hold for 30 seconds, then return to the starting position and switch to the other side. Repeat 10 times.

7 Big Bows

Kneel on the ground with your knees, hips close to your heels, and extend your arms naturally forward, allowing your body to curl comfortably, and hold for 30 seconds. Repeat 10 times.

8. Single-leg back stretch

Sit down, straighten your right leg, bend your left knee, bring your left foot close to your right leg, straighten your hands and slowly move forward toward your toes, hold for 30 seconds, then switch to the other side and repeat the stretch 10 times.

9 Cat pose balance

This exercise looks more difficult. Start with your limbs on the ground, slowly lift your right leg and stretch it backwards, then lift your left arm and extend it forward, hold for 10 seconds, return to the starting position, alternate, and repeat 10 times.

10 Easy Locust Pose

Lie on the ground with your whole body, then lift your chest and feet off the ground while tightening your abdomen, hold for 5 seconds, and repeat 10 times.

The effect of back stretching exercise is very obvious, and the exercise method above is also very simple. Therefore, people who often suffer from muscle stiffness can try this exercise method. This will allow the blood in the body to flow quickly and relax the muscles in the body. This will improve your physical condition and make your body lighter.