What are the ways to relax your back muscles?

Many people like to do some fitness exercises, especially many young people nowadays. Fitness has become a very fashionable entertainment activity. However, if you do more fitness, you will feel sore in your waist and back, and your muscles will be sore and swollen. You want to relax, but there is no need to do a massage to relax the back muscles. Some exercises can relax the back muscles.

The latissimus dorsi muscle and its origin and insertion points: Location: on the posterior and lateral side of the lower back and chest. Starting point: the spinous processes of the 7th to 12th thoracic vertebrae and all lumbar vertebrae, the median sacral crest, the posterior part of the iliac crest and the outside of the 10th to 12th ribs. Insertion: crest of lesser tuberosity of humerus.

Seated wide-grip chest pulldown: Target muscles: latissimus dorsi, upper back muscles. Synergistic muscles: pectoralis major, biceps brachii, anterior deltoid. Starting position: Sit on the fixed seat of the back pull exercise machine, holding the handles at both ends of the upper horizontal bar with both hands. The grip is slightly wider than shoulder width and the thighs are secured with a pressure plate. Action process: Inhale, pull the horizontal bar vertically down from above the head to the chest, to the "peak contraction" position, and pause for 2-3 seconds. Then exhale and slowly return to the original position. Repeat.

Action essentials: Tighten your shoulder blades on both sides, straighten your chest, and don't arch your back. When pulling it to the chest, lean your upper body slightly back, but not too far. Breathing method: Inhale during the pull-down process and exhale during the return process. Protection and assistance: A partner stands behind the body and presses down the horizontal bar slightly with both hands. Yifan's mistake: leaning back too much

Coach's Tips: Pay attention to using both arms evenly when completing the movement, and lower your head slightly forward to avoid hitting your head and not moving the movement properly, and to prevent sudden pulling or uncontrolled restoration. Relax your shoulder joints, use your back muscles to exert force, straighten your chest, and squeeze your shoulder blades together.

When doing these muscle exercises, people usually go to the gym. If you feel that you are not doing the exercises very standardly, it is best to find a professional fitness coach for help. Otherwise, you may suffer from muscle strain and joint damage due to non-standard movements, which will not be worth the cost. You should still do it yourself.