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Bend over and pull back.
Bend over and pull your back, stand up straight, bend your knees and cross your arms in front of you. Then grab your knees with both hands and gradually arch your upper body. Take a deep breath. Breathe naturally. Relax the whole body and pull the shoulders and upper back.

Now we sit at the computer desk and work every day. Our hands are stretched out in front of us for a long time, tapping on the computer, watching mobile phones and reading books. The muscles of our back are stretched all day, and the muscles have no strength, which leads to the weakness of the back bracelet.

Back stretching method:

1, sit cross-legged and twist your waist left and right.

Friends with stiff or sore back muscles can try to sit cross-legged, twist their waist left and right, and put their left hands behind their backs to support balance. After holding for 5- 10 seconds, repeat the same action to the right again.

Step 2 get down on your knees and press

Kneeling pressure can also achieve the effect of stretching. So friends who often bow their heads to work or brush their mobile phones can try to do so before going to bed. Sit on their knees first, then put your hips on your heels, and then press down until the whole upper arm is completely attached to the bed.

Step 3 lie prone and stretch your limbs

If you have friends who need to stretch back muscles but don't want to do some complicated movements, you can try stretching your limbs on your stomach. The method is simple. With the abdomen as the main support, straighten your limbs, and pay attention to keeping your arms and legs close to the center of your body during stretching to relax your back muscles.