Rongpiye? Clement spindle, Frederick? Delaville, Mike? Gandy (fitness expert) relaxes latissimus dorsi, which helps to improve the quality of sleep. All body movements are related to the spine, especially the lower back. The pressure of gravity on the intervertebral disc will lead to the loss of water contained in the intervertebral disc. In fact, the intervertebral disc is like a sponge, and the water inside has a buffering effect. When they are compressed, water will be discharged, causing spinal discomfort. The loss of this fluid is the root of "back pain". This also explains why at night, people's height will be one or two centimeters lower than in the morning. After nightfall, the intervertebral disc is filled with water again because the lying position reduces the pressure on the spine. (Editor's recommendation: The simplest exercise can relieve back pain for a lifetime! It takes 10 second to practice core muscle endurance. Prevention of low back pain Some people are also very tight at night, which not only affects sleep, but also puts considerable pressure on the spine because of excessive muscle activity, which leads to feeling very tired after waking up and has been plagued by back pain. This situation is very suitable for stretching to relieve and help the spine relax, so that you can have a good sleep and help the lower back recover. (Editor's recommendation: No wonder the toxin is stuck! Save yourself 3 minutes a day and easily unload the burden on your shoulders and back. When you exert a lot of force, the intervertebral disc may be compressed, causing the nucleus pulposus to deviate outward. When hanging the horizontal bar, the small muscles and ligaments between vertebrae are stretched, the spine is pulled apart, the pressure on the intervertebral disc is reduced, and the nucleus pulposus can return to its original position, that is, the center of the intervertebral disc. Relax your spine If the upright posture will compress your spine, you need to use the stretching movement of your back to accelerate the recovery of your lower back. You can relieve the pressure on your back by stretching. The simplest action is to hang yourself. Hanging on the horizontal bar for at least 30 seconds, you should be able to feel your spine straighten. If on the contrary, you still feel that your spine is compressed, which means that your lower back muscles are too tight and you must try to relax. Through the ground stretching exercises introduced below, you will gradually learn how to relax your spine effectively. Rongpiye? Clement spindle, Frederick? Delaville, Mike? Gandy (fitness expert) relaxes latissimus dorsi, which helps to improve the quality of sleep. All body movements are related to the spine, especially the lower back. The pressure of gravity on the intervertebral disc will lead to the loss of water contained in the intervertebral disc. In fact, the intervertebral disc is like a sponge, and the water inside has a buffering effect. When they are compressed, water will be discharged, causing spinal discomfort. The loss of this fluid is the root of "back pain". This also explains why at night, people's height will be one or two centimeters lower than in the morning. After nightfall, the intervertebral disc is filled with water again because the lying position reduces the pressure on the spine. (Editor's recommendation: The simplest exercise can relieve back pain for a lifetime! It takes 10 second to practice core muscle endurance. Prevention of low back pain Some people are also very tight at night, which not only affects sleep, but also puts considerable pressure on the spine because of excessive muscle activity, which leads to feeling very tired after waking up and has been plagued by back pain. This situation is very suitable for stretching to relieve and help the spine relax, so that you can have a good sleep and help the lower back recover. (Editor's recommendation: No wonder the toxin is stuck! Save yourself 3 minutes a day and easily unload the burden on your shoulders and back. When you exert a lot of force, the intervertebral disc may be compressed, causing the nucleus pulposus to deviate outward. When hanging the horizontal bar, the small muscles and ligaments between vertebrae are stretched, the spine is pulled apart, the pressure on the intervertebral disc is reduced, and the nucleus pulposus can return to its original position, that is, the center of the intervertebral disc. Relax your spine If the upright posture will compress your spine, you need to use the stretching movement of your back to accelerate the recovery of your lower back. You can relieve the pressure on your back by stretching. The simplest action is to hang yourself. Hanging on the horizontal bar for at least 30 seconds, you should be able to feel your spine straighten. If on the contrary, you still feel that your spine is compressed, which means that your lower back muscles are too tight and you must try to relax. Through the ground stretching exercises introduced below, you will gradually learn how to relax your spine effectively. Back stretching practice Practice this action, which can stretch to the muscles of the back. * * * Kneel vertically and lean forward. One arm is straight forward, the other arm is bent to be parallel to the chest, and both hands are flat on the ground. Keep breathing regularly, keep this posture for at least 30 seconds, and stretch deep muscles. Advanced variation of body rotation * * * Kneel vertically and lean forward. Straighten one arm forward and extend the other arm so that it is parallel to the chest. Turn your upper body to the inside so that your arm can reach as far as possible. Keep breathing regularly and keep this posture for fifteen to twenty seconds. This action can also be extended to the trunk rotator. This article is taken from zero-risk fitness! Full-color graphic anatomy of muscle strength extension/Rong Pierre? Clement spindle, Frederick? Delaville, Mike? Gandhi/dialect culture