Do you know how to stretch and relax back muscles? We often forget to stretch our back muscles after exercise, so the second time our back hurts. After exercise, you can stretch your back muscles by cat, hero and cat and dog. Follow my footsteps and learn more about how to stretch back muscles.

How to stretch and relax back muscles 1 1? Cat style, kneel down, put your hands in front of you, put your limbs on the ground, open your palms, arch your back like a cat stretches, and stretch your back muscles. If your neck has been injured, please don't bow your head and keep your neck and trunk in a straight line. If it is difficult for you to arch your back, ask your friends for help and let them handle it.

Second, the heroic style, bending the calf, the sole of the foot facing up, sitting on the knee, the feet are as tight as possible, ensuring that the thumb is no more than 30 cm away from the body, and the hands are placed on the knees. At the same time, you can relax your leg muscles and stretch your back muscles. Meditation can use heroic style instead of lotus style.

3. The style of cats and dogs. Cat-and-dog pose, first support the body with four limbs, arch your back and bow your head to complete the cat pose. Then slowly droop your back and tilt your head upward to complete the whole action. This action can enhance the flexibility of your back and relieve back pain. Each action should last for at least five seconds.

Active stretching of trapezius muscle: 15-20 times, 2-3 groups, 20 seconds apart. Action points: the elbow is fixed on the inside of the knee, the knee is stable, and the trapezius muscle exerts force.

5. Active stretching of latissimus dorsi: unilateral 15-20 times, 2-3 groups, intermittent for 20 seconds. Action points: spread your legs, grab your feet with both hands, lean to one side, and feel the latissimus dorsi stretching.

Erector spinae active stretching: 15-20 times, 2-3 groups, with an interval of 20 seconds. Action Points: Spread your legs, lean forward, stretch your hands as far as possible, and feel erector spinae stretching.

Seven. Active stretching at both ends of humerus: 15-20 times, 2-3 groups, with an interval of 20 seconds. Action points: put your hands on the back of your body, move forward and feel the biceps stretching.

How to stretch and relax back muscles II. Stretching can make our muscles more flexible.

I believe this is a benefit that many of us know, and the reason why many of us stretch our muscles may be for this benefit.

Speaking of this benefit, there is a physical education exam, which I believe everyone should know. This physical education exam is a great success for us.

Sitting forward is a test of our muscle flexibility. Generally speaking, if our hamstring and back muscles are tense, our sitting posture flexion test will be worse.

In addition, we need to know that if our muscles are flexible, we will reduce the chances of muscle and bone injuries in many daily activities and fitness training.

Because, if our muscles are too tense, then our body can't give a good response in time in a variety of situations that are about to be injured, thus increasing the chance of physical injury.

Besides, if our muscles are more flexible, our bodies will become better. There is a saying that if the tendon is one inch long, its life will be extended by ten years. Tendon length refers to our muscle flexibility to a great extent.

Second, stretching can increase muscle metabolism and promote recovery.

This is largely the reason why many of us do some muscle stretching after fitness training.

Our muscles will be in a state of congestion for a long time after fitness training. If we don't stretch at this time, our muscles will be in a state of congestion for a long time, which will greatly slow down our muscle recovery.

So we'd better do some muscle stretching exercises after fitness training to help the muscles recover and make us in a better state in the next training.

Third, stretching muscles can enhance a person's strength to some extent.

What we need to know is that our muscle strength has such a decisive factor, that is, the length of our muscles. If our muscles are longer, our muscle strength will be greater to some extent.

And our muscle stretching can increase the increased muscle length to some extent. Therefore, in addition to certain muscle strength training, stretching muscles can also help us increase muscle strength.