How To Smooth A Back

Do you feel like you need a crunch on your back? Here are some safe ways and some risky ways to do it.

Safe stretch

Jak si prokřupnout záda (s obrázky) – wikiHow

Try to stretch your back muscles without making your spine crunch. You may only feel tension in your back due to tight or strained muscles and not a problem with your spine. The exercises described in this section will help you stretch your back as a whole, which can cause crunches in your spine here and there.

Jak si prokřupnout záda (s obrázky) – wikiHow

Stretch by twisting while sitting.

Sit on the floor with one leg bent and the other leg extended. It doesn’t matter which side you start with because then you swap them and stretch them both.

Make sure the knee of the bent leg is on top and the sole of the foot is flat on the floor.

Place the opposite elbow on the outside of the thigh or knee of the bent leg.

Try looking back over your shoulder at the side where your leg is bent. Press your hands into the bent leg so that you can twist a little more.

Jak si prokřupnout záda (s obrázky) – wikiHow

Stretch by lying down.

Lie on your back on the floor. If possible, a completely flat, non-carpeted surface is best. (If the floor is too hard, lie down on a yoga mat or towel.)

Pull your right leg to your chest. Link your hands just below your knees to pull your feet closer together. Straighten your toes on this leg. Keep your left foot tight and bend your toes.

Place your left hand on your right knee and extend your right hand away from your body at a 45-degree angle, palms facing up. Your right shoulder blade should be completely on the floor.

Use your left hand and pull your right knee across your body. Your right leg should remain bent at the chest.

Slowly pull your right knee down to the other side of your body as if trying to touch the floor with your knee. Movements should be smooth and slow.

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After stretching, return your right knee to your chest and straighten your leg. Repeat with your left leg, extending it to the right side of your body.

Jak si prokřupnout záda (s obrázky) – wikiHow

Try twisting in a kneeling position. Avoid this exercise if you have knee problems.

Kneel on the floor with your knees shoulder-width apart.

Tighten your hands and hold them like a T.

Arch your back slightly and twist as if trying to touch your left leg with your right hand and vice versa. If you can touch your feet, great! If not, don’t rush! Your back should be stretched no matter how flexible you are or not.

Jak si prokřupnout záda (s obrázky) – wikiHow

Straighten your back while standing.

stand up straight

Put your hands in front of you and bend them, clench your fists. It should look like you’re opening your arms to hug someone, but with clenched fists instead of open palms.

Slide your arms to the left and use kinetic energy to straighten your back. Then swipe right. Repeat as many times as needed.

Jak si prokřupnout záda (s obrázky) – wikiHow

Straighten your spine. This stretch is used in Pilates to relax the spine.

Lie on the floor. A hard floor is best – if it’s too hard, lie down on a yoga mat or towel.

Bend both knees to chest.

Cross your arms over your knees so that each hand holds the opposite shin.

Slowly swing here and there on your back. Keep the movement smooth and gradually increase the kinetic energy. Make sure you feel every part of your spine on the floor as you swing.

Jak si prokřupnout záda (s obrázky) – wikiHow

Massage your back with a foam roller.

Get a foam roller at your local gym or supermarket.

Place the roll on the floor perpendicular to your lying position.

Lie down with a foam roller under your shoulders.

Lie in the “bridge” position – that is, place your feet flat on the floor, bend your knees, and lift your lower back.

Spread your legs apart or take small steps back to slide the foam roller down your back. When you have brought the rollers all the way back, reverse the process and return the rollers under your shoulders. Repeat as many times as needed.

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Jak si prokřupnout záda (s obrázky) – wikiHow

Straighten your back without twisting. This stretch is a modification of the yoga pose known as the child’s pose.

Kneel on the bed about half your body length from the edge, with your buttocks relaxed on your heels.

Lean forward at the waist and move your fingers forward until you can reach the edge of the bed with your fingertips. (It can take a few tries before you can get the right distance from the edge of the bed.)

Lift your buttocks off your heels slightly so that you can slide your fingers forward a little further and hold the edge of the bed firmly.

On a full exhale, lower your back into the arch.

With your back relaxed, slowly lower your buttocks toward your heels to counter the grip on the edge of the bed.

Other options

Jak si prokřupnout záda (s obrázky) – wikiHow

Stretch your back in the morning.

Place both hands behind your head (like the police about to arrest someone).

Gently push your head back into your hands and bend your spine so that your stomach sticks out. Your back should crackle. Then don’t forget to stretch.

Jak si prokřupnout záda (s obrázky) – wikiHow

Stretch your back in bed.

Lie on your back on your bed with everything hanging over the edge of the bed above your shoulder blades.

Stretch vertically behind your head.

Relax your back and let your head and arms fall to the floor on a full exhale.

After each stretch, sit up completely, allowing your spine to arch in the opposite direction. Then straighten back down, pushing your shoulder blades against the edge of the bed each time.

Remember that the difference between gentle friction of the spine and uncomfortable pressure on the spine is only a few centimeters. You have to feel it before you sink.

Jak si prokřupnout záda (s obrázky) – wikiHow

Give the others a “Sacrificial Bear” to hit their back.

Climb with a person of the same size or smaller facing you.

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Have him take ten deep breaths.

Clench your fists into big fists and lift him up in a bear sacrifice. Align your clenched fists with the center of your lower spine.

When you lift someone else up, give them a gentle squeeze (like a bear sacrifice). Lower back gradually, changing pressure while chewing each spine.

Jak si prokřupnout záda (s obrázky) – wikiHow

Straighten your back while lying down.

Lie on your stomach.

Simply rotate your body so that your right shoulder supports your body weight.

Extend your left hand and stretch it in the opposite direction from what you see.

Jak si prokřupnout záda (s obrázky) – wikiHow

Use a chair to straighten your back.

Sit in a chair facing forward. Kitchen chairs with backrests on both sides are best suited.

Grasp the left back of the chair with your right hand.

Turn your body to the left.

Repeat with right backrest.

Jak si prokřupnout záda (s obrázky) – wikiHow

Have someone grind your back on the floor.

Lie face down on the floor.

Have your friend sit on top of you and place their palms on either side of your back, about 2 inches from your spine.

Your friend slides, moves up, and slides again. Continue until you feel better (but stop near your centre-back – you don’t want to hurt your shoulder).

Jak si prokřupnout záda (s obrázky) – wikiHow

Have someone pick you up from behind.

Cross your arms in front of your body and touch the opposite shoulder, also crossing your elbows.

Have a friend surround you behind you and hold your elbows.

Your friend will lift you up while pushing both elbows toward the opposite shoulder.

Then have him press your back against his chest.

Jak si prokřupnout záda (s obrázky) – wikiHow

Stretch your back in the tub.

Sitting in the dry tub against the wall. Keep your body straight and position the edge of the tub as low as possible on your back.

Press your hands against the wall until the vortex crackles.

Go a little deeper to direct the next loop to the edge of the tub and repeat the process.

Move lower and lower until you are as close to your shoulders as possible.

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