Method 1: trunk rotation stretching
1. Lie flat, face up, and put your hands on your thighs naturally. Find a comfortable posture and relax your muscles completely. Lay your arms flat on the floor until they are perpendicular to your upper body. You should lie on a flat and solid ground. If necessary, you can put on a yoga mat or towel.
2. Bend your right knee and put your feet flat on the ground. Your left leg is still flat on the ground. When your right leg is bent, keep your right foot close but don't touch your ass.
3. Move your right knee slowly to the left to the floor, and then cross your left leg. If possible, your right knee should touch the floor outside your left leg. If you feel pain, stop stretching and return to your original position. Don't make yourself uncomfortable.
Try to keep your right foot still, but you can lift it off the floor when you keep turning.
Turn your head to the right, and turn slightly sideways in the same direction. Although this method is effective, this posture may make your back unable to stretch. But in any case, stretching should be comfortable and not painful.
5. Keep stretching until you feel your back stretched, or you feel your back is very comfortable or more flexible. Put your knees back, point to the ceiling first, and then put them back in place.
6. Bend the left leg and repeat the above process, and put it on the ground across the right leg. Although you may feel that your back is stretched when you do one side, when you repeat the other side, you will find that it is stretched to different parts.
Method 2: Stretch with the help of others.
1. Put your arms at your sides and lie on the hard ground. You can lie on the carpet or towel, so there will be some cushions. Don't lie on elastic things such as mattresses or thick cushions. Relax your head to one side, but don't lie on the pillow or anything that will make your head and body no longer level, which may hurt your neck.
2. Let your partner put the dominant foot on your back. Ask them to adjust the weight distribution on this foot so that the pressure is even but not too heavy. Your partner's feet help stabilize your lower back. The pressure on the feet should be firm, but it does not include the weight of the whole body. The other foot should always touch the ground.
Stress is part of stretching, but if you feel any sharp or uncomfortable pain, tell your partner to put down their feet immediately.
3. Let your partner bend down, gently hold your hand and slowly raise your arm. Keep your arms straight, but don't fix your elbows-unnecessary stretching may damage your joints.
4. Guide the other person to slowly pull your arm, and their feet should always be on your back. When they pull your arm, your back will bend, but make sure you are flexible. Some people can bend their backs effortlessly, but some people have less developed muscles and can move in different ranges.
5. Listen to pop music or feel your back stretch! You can stretch several times, but don't force yourself, or you may hurt your muscles or joints.
Method 3: Foam shaft stretching
1, put the foam shaft on a hard and rough surface, lie on the foam shaft and touch it with your back. Legs together, knees bent, hands on both sides of knees. Raise your head slightly and exercise to the core muscles. Foam shaft is very suitable for back stretching. If you don't have one, you can make one yourself. Some people stick PVC pipes and yoga mats together. This is much harder than the foam shaft and is not suitable for beginners.
2. Lift your back slightly, fix your legs on the ground and start rolling back and forth through the foam shaft. You can roll by bending and straightening your legs. This is like a seesaw, which will allow the foam shaft to slide under your back. If you want to stretch your back up and down, you can roll the foam shaft from your back to your shoulders. During this process, you should hear the sound of joint activity.
3. Keep rolling comfortably until your back is fully extended. If you haven't been stretching often recently, you should hear the sound of joint activity. When you stretch the foam shaft, remember: keep rolling and lift your upper body slightly. Don't be lazy.
Fix your feet on the ground. Try not to move your feet when winding the foam shaft.
Stay comfortable and relaxed. Relax your muscles so that you can stretch your back better.
4. Try different stretching actions. Lie on your back on the foam shaft. Lift one thigh at 90 degrees to the ground and the lower leg parallel to the ground. Put your hands on the kneepad on the opposite side (if you are lifting your left thigh, grab the left kneepad with your right hand. When you start rolling the foam shaft, your hand and the other leg should be fixed. When you feel that your back is stretched well, relax and switch to the other side. Do the same until you feel your back completely relaxed.
You can also lift the whole leg while rolling the foam shaft. Lie on your back on the foam shaft. Lift your whole leg at 90 degrees to the ground. Try to straighten your thighs and calves. When you start rolling the foam shaft, the other hand and leg should be fixed.
Method 4: Sit in a chair and stretch.
1. Sit in a comfortable chair without armrests. It's best to have a chair without armrests, so that your arms can move freely to the maximum extent.
2. Bend your elbow and place it outside the opposite knee. If you use your right elbow, bend it and put it outside your left knee.
3. Tilt in the direction of your knees. If your right elbow is on your left knee, then turn left. If your left elbow is on your right knee, turn right. Be careful when you lean sideways, not too suddenly. Try to relax and make the stretching force uniform.
4. When you feel your back stretched, change your arm and turn to the opposite side.
You can also try to sit in a chair and do trunk rotation and stretching on the ground. Bend your right knee, straighten your left leg, and cross your right leg on your left leg. Place your left elbow on the outside of your right leg. Turn right with your left elbow and right knee as fulcrums. This stretching can also be done on the chair. Place elbows on opposite knees, and once you feel stretched, switch to the other side.
Method 5: Health issues and other information
1. Stretch safely. It is generally believed that only masseurs know how to stretch. In fact, you can stretch safely at home, but don't make yourself feel pain or uncomfortable when stretching. If you feel pain while stretching your back, stop immediately. What happens when you stretch? When you stretch your back, nitrogen and carbon dioxide bubbles are released from the surrounding tissues and enter the joints. This rapid expansion will lead to a temporary vacuum, which is why we can hear the sound of joint movement when stretching.
2. However, stretching the back can't completely solve the problem. When we stretch our back, we usually feel good and relaxed, but if you have persistent pain, stretching can't solve the problem fundamentally. Sometimes stretching may make the problem worse. Do you feel that stretching your back is caught in a cycle of pain and relaxation? When stretching, the back will feel very relaxed, but the next day the back will feel bad and need to be stretched again. This cycle can be solved by massage.
What about a back massage? The masseur will adjust the position of your vertebrae so that your vertebrae will not be squeezed or painful. Unfortunately, you can't adjust the position of the vertebrae yourself. You must let others make adjustments for you.
3. Stretching can be used instead of stretching the back. Stretching is usually more effective and less dangerous. Consider these: cat, dog, pigeon, chair and other yoga poses.
Basic waist and back stretching.
4. Be careful after stretching. If you do strenuous activities after stretching, you may damage the lumbar intervertebral disc. In order to avoid this situation, you can stretch after doing high-intensity activities.
Tip: Not everyone will use this method effectively. You can find the most suitable stretching method according to your body structure.
In addition, stretching mainly exercises the muscles of the back, and can also improve the pain and stiffness of the back.
Warning: If back pain keeps affecting your daily life, you need to consult a professional doctor. The masseur can help you adjust the position of your bones and give you some personalized suggestions.
Don't overstretch. Otherwise, it may lead to back strain.