Do you know how to stretch back muscles? Why do other people's backs look beautiful and their own backs look camel? Then it is because others know how to stretch and relax their backs after exercise, which makes them look stiff. So what are the stretching actions of the back muscles? Now let me tell you.

Back muscle stretching action 1 the first action, cat stretching

We need to kneel on all fours with our arms parallel to our thighs. This is the starting position of the action. We should stretch our backs up slowly, like a cat arching its back, until we reach the limit of our backs. Then slowly retract your back and press down gradually until a "concave" shape is formed. We need to stretch our back muscles as much as possible to help shape our back. This action is repeated several times, each time holding 15 seconds.

The second action, upper back extension.

We need to stand tall, cross our hands in front of us, and straighten forward hard until we feel a clear stretch in our upper back. Then, we need to put our hands behind our bodies, cross our hands and stretch out, and straighten our arms. Stretching the upper back helps our back to get effective stretching, which is very convenient. This action can be repeated many times, each time holding 15 seconds to 20 seconds.

The third action: sitting forward.

Sitting forward requires us to sit down. We need to straighten our legs and sit down. We need to straighten our arms slowly and touch our feet. Complete a sitting posture forward flexion. This action can not only help shape our back, but also help shape our muscles in many other parts, including our legs. Therefore, it is worth a try.

The fourth action: kneel forward.

Kneeling forward requires us to kneel. We should kneel down and concentrate on our knees and hands. Our legs should be firmly together, lean forward and lie down, and our bodies and arms should be as straight as possible to touch the ground. We should try to stretch our backs until our bodies completely touch the ground. Complete a kneeling position with your index finger. This action is mainly to stretch our back muscles, which is a part called erector spinae. Erector spinae also plays a decisive role in the beauty of our backs. If you want to look good at your back muscles, you must try this exercise.

Back muscle stretching action 2 action 1

1, put your hands behind your back and shake hands. Keep your arms as straight as possible and lift them up to the limit.

2. Do this 50 times. At this time, you will feel that the upper part of the scapula is squeezed, which will also help to exercise the muscles of the chest.

Action 2

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.

Action 3

1, facing a certain height of fixed objects, such as tables, cabinets, bedsteads, etc.

2. Open your feet shoulder-width, bend your upper body forward, hold the object with both hands, hold your head high, collapse your waist, and press down hard. 3. Press, pause for two seconds, and then get up. Repeat 10 or more groups.

Action four

1, on the ground, legs straight, face down, hands crossed behind your back.

2, waist force, lift hands and feet, head and waist, tighten hips and thighs.

3. Support your body with your pelvis and abdomen, keep moving for 10 second, then relax and repeat the exercise 10 times.

Action five

1, lie flat on the bed, put your hands flat on both sides of your thighs naturally, and start to bend your legs slowly.

2. Put your hands on both sides of your head, palms down, and hold up your body with your hands to make the shape of your body form an arch bridge.