1. Lower back

Pull your knees to your chest and keep them steady for about 20 seconds. If you want to pull harder, lean your head forward slightly as shown in the figure, and do it on each leg in turn, about 4-5 times.

2. Upper back and middle back

Sit in the chair and lean forward until you feel as if your back is pulling. If you want to pull a little more, just stretch your hand back hard for about 20 seconds, about 4-5 times.

3. Upper back and middle back

Slide your hand forward and stand your ass back at the same time.

4. Lower back

Put your feet close to your chest and keep them steady for about 20 seconds. If you want to pull harder, lean your head forward slightly as shown in the figure, about 4-5 times.

Massage is rolling in the four positions mentioned above by hand, or something a little harder. The intensity should be moderate, and those who need massage should master the intensity. Need to have a certain degree of professionalism to prevent backache, you can use the following two common stretching methods, as shown below:

1, home stretch method

2, gym stretching method: In the gym, you can stretch the ribs with columnar objects, as long as you feel the tension on your back. See the figure below:

Note: After exercise, the muscles in the back of the lower back are sore, so it is best to stretch immediately after exercise.