Content

• Steps
• Advice
• Warning

To be able to easily participate in certain sports such as gymnastics, figure skating and dance your back must be flexible and flexible. Making your back more flexible takes time and a lot of effort depending on the characteristics of each person's body. Doing back stretching exercises and the back muscles that support the back muscles are the best way to make your back more flexible. In addition, many yoga poses also use these stretches.

Note: Consult your doctor before starting a new exercise regimen, there are exercises that are right for one person but may be dangerous to others. It is better to find a professional guide when doing these poses to avoid injury. Be sure to warm up well before doing the stretches, as these poses can injure you if you haven't warmed up first.

Steps

Method 1 of 3: Help your back softer thanks to Yoga

1. 

   
   
   Practice bow pose. You will start on your stomach with your knees bent so your feet are facing the ceiling, reaching back and grabbing your ankles. Bend over, lift arms and legs to feel muscle relaxation in shoulders and abdomen.
   • Hold for about 20-30 seconds then inhale and get out of position.
   • You can repeat this pose a few times for best effect.
   • Once your body gets used to this pose, you can do the elevation by reaching deeper and grabbing your toes, pulling your feet higher toward the ceiling and stretching all the muscles deeper.

2. 

   
   
   Practice the cat pose. You should rest both hands and knees on the floor, palms spread and facing the floor, legs hip-width apart. Inhale, tilt your head back, eyes looking up at the ceiling, and pushing your navel toward the floor. Hold this position for a few breaths. Exhale and bend your head down, pressing your chin close to your chest, arching your back toward the ceiling. Hold this position for a few breaths.
   • You can stretch your back deeper by arching your back while gently sliding your hands toward the top of the carpet until your arms and chest touch the floor.

3. 

   
   
   Practice poses Cobra. You will lie on your stomach, elbows, hands next to you. Inhale and slowly straighten your arms, raise your upper body and tilt your head back, pressing the pelvic area firmly to the floor.
   • Stretch your legs and tighten your thigh muscles.
   • Hold this position for at least 40 seconds for the muscles to stretch.
   • When you are comfortable in this pose, you can try bending your knees, bringing your feet forward, and tilting your head back so your head touches your toes.

   

   Laila Ajani

   Fitness trainer Laila Ajani is a fitness trainer and founder of Push Personal Fitness, a personal training organization based in the San Francisco Bay Area. Laila specializes in competitive sports (gymnastics, weightlifting, tennis), personal training, running and Olympic weightlifting. Laila is certified by the National Strength & Conditioning Association (NSCA), USA Powerlifting (USAPL), and is a Rehabilitation Fitness Specialist (CES).

   

   Laila Ajani
   Physic Education coach

   Be persistent with stretching exercises even if you are not doing the poses perfectly. If you want your back to be more flexible, try to do whatever you want every day. Despite not being able to practice well, if exercising regularly, the flexibility of the body will gradually improve.

4. 

   Practice swan pose. You kneel on the floor, your big toes touching, heels facing out. Step hands forward, the coccyx sits firmly on the legs. With your arms fully extended in front of you, gently lower your forehead to the floor.
   • Hold this position for 1 to 2 minutes and breathe evenly. When inhaled, the muscles will be stretched and bring a lot of benefits to the back.

5. 

   Practice camel pose if you don't have back pain. You'll be on your knees, knees shoulder-width apart, push your hips forward, and lean back until you feel the muscles stretch. You may not need hand support or bring your hands back and rest your hands on your heels.
   • Pull your elbows together at the back and push your sternum up to the ceiling. This position will widen the chest and stretch the back muscles very well.
   • If you cannot lean back to reach your heels, you can use exercise balls, yoga tiles or other tools to support your back.
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Method 2 of 3: Make your back more flexible with stretching exercises

1. 

   Keep your back straight when doing the forward bend. You will sit on the floor, legs stretched out in front. Raise your hands up to the ceiling, gently bend forward, and touch your toes with your hands. This will help you relax your hind thighs, leg muscles, and lower back.
   • The goal of this move is not to reach your toes, but to try to straighten and stretch your back. When doing the wrong moves, you'll focus on your feet rather than your back. Remember this is a back exercise, not a toe tap game.
   • Use supportive tools to practice correct posture. You can use yoga elastic bands, long towels and belts around your feet to practice a simpler variation of this move.
   • Or, you can also practice leaning forward in a standing position. Starting in an upright position, you bend forward, hands facing the floor. Bend just enough to feel a comfortable stretch in your back and legs.

2. 

   Practice mermaid movements. You will sit on the floor, bend your knees, and bend your legs to the left. The left hand grabs the left ankle and raises the right hand. Inhale, raise your right hand above your head, towards the ceiling. Exhale and feel the muscle relaxation in your upper body and back muscles.
   • Hold this position for 20-30 seconds and repeat a few times.
   • Make sure you switch sides, bend your legs to the right, and raise your left arm over your head.

3. 

   Strengthen back muscles with the bridge posture. You will lie on your back with your legs and arms about shoulder-width apart, and push your hips toward the ceiling. Bend knees, feet facing the floor, hands on the floor above head, and push your body as high as you can. Breathe evenly and hold this position for a few minutes.
   • If you want, you can use an aid, such as a yoga tile. Note, however, that the support equipment will reduce the intensity of the exercise.
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Method 3 of 3: Practice the leg splits

1. 

   Standing slanted movements. You can practice a simple variation of the standing uplifting movement by placing your left knee on the floor, straightening your right leg in front of you. Reach out with hands to touch right foot and bow to right knee. Hold this position for at least 15 seconds.
   • Reach your left hand back and try to reach for your right foot. Hold this position then move quickly to the right and continue holding.
   • All the muscles in the body work mutually - so when you stretch other muscles (such as the leg muscles and the central muscles), the flexibility of the back muscles will also improve. The toned core muscles will allow you to practice many positions and practice deeper stretches, thereby improving back flexibility.

2. 

   Exercise on the floor. Start in a slump and press the pelvic area to the floor. If you feel tightness or pain, you can reduce the sagging of your legs. Push your seat back and stretch your front legs. Try to bend your forehead to your knees first - you should feel a stretch in your back thigh muscles.
   • From this position, work your way into a sloping position. Reach as deep as possible without pain and hold for 30 seconds.

3. 

   Adjust tipping movements to suit a specific purpose. Remember that all muscles work together to create a healthy body - so for your back to be strong and flexible, the other muscles in the body must be strong and flexible as well. If it's not completely out of the way or reaches the toes, that's okay. The more you practice and the harder you train your muscles, the more resilient you will become.
   • Do not try too hard to avoid injury.
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Advice

• Start gradually stretching your muscles so that the muscles don't get too sore.
• Choose the right stretches and exercise with the right frequency. If practicing one movement every day, it will be very boring, change the movements to have more excitement in practicing.
• When doing back stretches, practice in a clean and quiet place, so if you run the risk of falling while you exercise, you will also reduce your risk of injury.
• If you get blood on your head when doing back stretches or bow movements, drink water before exercising and don't hold your breath; Doing so will help limit the extent of the condition.
• Do not be in a hurry, each person will be able to perform the movement and improve flexibility at different times.
• When doing bend exercises, it is normal to have blood rushing to your head even if you drink enough water and breathe evenly. However, if this persists, you should reduce the intensity of the exercise and go for a health check for advice.

Warning

• Practice is new to talent! If stretching exercises are causing your lower back pain, stop. Muscle pain and stretching are one thing, and real back pain won't make your back more flexible and flexible.
• Always consult your doctor before starting any new exercise or muscle relaxation.