How to stretch your back?
1, cat style. Kneel on your knees, put your hands in front of you, put your limbs on the ground, and open your palms. Arch your back and stretch your back muscles like a cat.
2, heroic. Bend your calf, sole up, and kneel. Keep your legs as close as possible and make sure that your thumb is no more than 30 cm away from your body. Hands on your knees. Heroes can stretch back muscles and relax leg muscles at the same time.
3, cat and dog style. 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 the back and relieve back pain. Keep each action for at least 5 seconds.
4. Semi-cobra pose. Lie on the mat, bend your elbows and support the ground with your palms. Gently support the upper body with the strength of your arms until your chest leaves the ground.
The correct way to stretch your back
1. Sit up straight, straighten your back and take a deep breath.
2. Bend your knees, put your feet on the floor and put your hands behind your body to keep your center of gravity stable.
3, inhale, hips off the ground, exhale, stay for 5~ 10 seconds.
4, slow down, relax and adjust breathing. This group of exercises is done 10~20 times.
Function of stretching back
Stretching the back has many functions. Stretching can protect ligaments, improve blood circulation, relieve muscle tension and reduce back pain. There are Du Meridian on the back of human body, which is the sea of Yang Meridian and bladder Meridian on both sides, which is equivalent to a excretory system of human body. Stretching the back can effectively improve and dredge the meridians, and make Wei Ying's qi and blood run more smoothly. There are many acupoints on the meridians, such as Dazhui, Shu Fei, Shenshu, Ganshu and Spleen. Stretching can stimulate acupoints and improve visceral skills.
Benefits of girls doing back stretching exercises
1, relieve rigidity
We need to sit for a long time at work and school, which will make your back stiff and prone to hunchback problems. Moreover, the back is a difficult part to exercise, which requires special back stretching exercises. So stretching the back has become a very important thing.
2. Improve coordination.
Although it is difficult to move the back, it can make the limbs more coordinated. If you want to make your figure look better, stretch your back more. Stretching the back with a massage ball is a very good method, which can make the muscles get full exercise.
3. Prevent muscle sprain
If your back is stiff, it is easy to sprain your back muscles. Making your muscles flexible will reduce the chance of such strain. This action in the picture can not only stretch the muscles in the back, but also stretch the muscles in the legs. This is a multi-faceted training action. Everyone can do it when they are free.
Step 4 keep your body flexible
Regular stretching after exercise can maintain the flexibility of the body, so that the body will not become more and more rigid with age. This will also contribute to the future development of sports and improve the training effect of sports from the side. In addition, it can make your muscles stronger and your body lines smoother.
5, compact
Stretching the back can also make the back more compact, thus achieving the effect of beautiful back. The relatively simple action is shown in the figure. Put your hands together behind your back, so that you can pull your back well and make your muscles smoother. If you want to have a charming back, you need not only high-intensity exercise, but also time stretching of fragments to achieve this goal.
Step 6 stay in shape
Most urban white-collar workers are sedentary and lack exercise. Over time, it will gradually go out of shape. Doing some simple back stretching exercises every 1-2 hours is helpful to maintain the flexibility of muscles and ligaments and prevent physical problems such as hunchback.