Content

• Advice
• Warning

• When you bend your right leg, your right foot should lie close, but not touching the buttocks.

Move your right knee slowly to the left and down to the floor. The right knee will cross over the left leg. If possible, twist your body until your right knee touches the floor on the outside of your left leg.

• When rotating to the position that causes pain, you must stop and return to the original position. Do not stretch past the annoying point.
• Keep your right foot in position, but as you continue the twisting motion, the soles of your feet can lift off the floor.

Turn the head to face the right side and slightly rotate the upper body in the same direction. This usually works, but there are cases where the screwing fails with the rotation. No matter what, the stretching is painless and always pleasant.

Pull until you feel a crack in your back, or reach a maximum stretch without discomfort. Move your knees back toward the ceiling before straightening them back to the starting position.

Repeat the process by bending your left leg and moving your left knee across your right leg that is outstretched. Although you can hear or feel your back chirping after turning to the side, you can still twirl the spine in another by repeating the motion on the opposite side. advertisement

Method 2 of 5: Stretch your back with your support person

1. 

   Lie on your face down on a hard surface with your arms on the sides. Choosing a carpeted surface or lying on a towel will feel a bit softer. Avoid lying on a surface that is indented by body weight, such as a thick mattress or mattress.
   • Turn your head and rest comfortably on one side, but don't use pillows or any other material to raise your head or strain your neck, as this creates the risk of neck injury.

2. 

   
   
   Instruct the support person to place their dominant foot on your lower back. Ask them to begin transferring their body mass onto that foot, applying even but light pressure on the lower back.
   • The supporter's feet will help stabilize the lower back. The pressure should be firm but not full body mass. Always keep the other foot in contact with the floor.
   • Pressure is part of the back twisting process, but if you experience a sharp pain or discomfort tell your support person right away so they can lift their legs.

3. 

   Ask them to bend over, gently hold your hands, and slowly raise your arms. Keep your arms straight and firm, but avoid locking your elbows - unnecessary tension can cause joint injury.

4. 

   Ask your support person to slowly pull up your arms while holding their feet firmly between the top edge of your buttocks and lower back. Your back will curl as they pull, but remember to speak when you reach maximum flexibility. While some people find it easy to turn back, many others have underdeveloped muscles and different ranges of motion.

5. 

   Listen or feel like your back crackles! Your back may vocalize a lot, but don't press your body because it can strain joints or muscles. advertisement

Method 3 of 5: Stretch your back on the foam roller

1. 

   Place the roller on a rugged hard surface and lie on it between the top edge of your buttocks and lower back. Initially position the roller between the top edge of the buttocks and the lower back. Squeeze your legs with knees bent, hands clinging to the sides of the knees. Gently raise your head to activate your core muscles.
   • The foam roller is a great tool to screw the back (also used to stretch), but if you don't have one, you can improvise. Some people use PVC pipes with yoga mattresses covered on them. This surface is much stiffer than a foam roller, so it is more painful (often not good for beginners).

2. 

   The back is slightly raised and the feet firmly on the ground, start rolling on the roller. You can roll by stretching and flexing your legs while keeping your feet firmly on the ground. This movement feels like a rocking move. It allows you to slide on rollers with your lower back.
   • If you want to pull your upper back, roll the roller from your lower back up to the edge of your shoulder. If done correctly, you will hear a lot of cracking noise on your upper back.

3. 

   Continue rolling comfortably on the roller until your lower back cracks. You will hear a lot of cracking sounds if you haven't turned your back in a while. While sliding your back on the roller remember:
   • Move your central motor and lift your upper body slightly. Remember not to slump.
   • Your feet cling to the ground. Try not to move your feet too much as you slide on the roller.
   • Maintain body comfort and relaxation. The more relaxed the muscles, the more likely it is to turn the back successfully.

4. 

   Try a different back twist using a foam roller. Lie with your back on the roller. Raise one thigh up to create a 90 ° angle to the torso. However, the lower leg should be parallel to the body. Use the opposite hand to grab the area behind the knee (If you are lifting your left thigh, use your hand right grip behind the knee). Keep your free hand and foot firmly on the floor and begin to slide your lower back on the roller.
   • After you feel a crack in your lower back, relax and switch sides. Do the same stretching until your lower back clicks.

5. 

   Alternatively, you can fully straighten your legs in the air and slide your back on the roller. Lie with your back on the roller. Raise both thighs and lower legs to create a 90 ° angle to the torso. Thigh and lower leg should be extended into the air. Keep your free hand and foot firmly on the floor and begin to slide your lower back on the roller. advertisement

Method 4 of 5: Sit with a backrest

1. 

   Sit in a comfortable chair with no armrests. A chair without armrest is best for you to move your arm around freely.

2. 

   Bend one elbow and lower outward to the outside of the opposite knee. If you are working with your right elbow, bend your elbow and rest it on the outside of your left knee.

3. 

   Turn your torso in the direction of the knee you are using as a support. If you are resting your right elbow on your left knee, turn your torso to the left. If you are resting your left elbow on your right knee, turn your torso to the right.
   • Be careful when rotating the body. No jerks or sudden movements. Creating steady and relaxed rotation is the best way to turn your back.

4. 

   After you feel the crack, switch arms and rotate your torso to the opposite side.

5. 

   Another way is to perform a basic swing while sitting on the ground. Bend your right knee and bring your right leg over your left leg that is stretched out on the ground. Use the left elbow to position on the outer side of the right leg that is contracting. Move your torso to the right while resting your left elbow on your right knee.
   • This is a stretch similar to a chair with a backrest - both use their elbows on the opposite knee as support. After you feel a crack in your lower back, repeat with your legs and elbows opposite.
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Method 5 of 5: Health problems and other information

1. 

   Generally speaking, a waist is considered safe. It is often thought that this should be done only by a chiropractor and a therapist, but you can also do this safely at home as long as the twisting is completely painless or uncomfortable. If you start to feel pain while twisting your back, stop immediately.
   • What happens when you twisted your spine? With the back of the air bubbles of nitrogen and carbon dioxide move rapidly from surrounding tissue to the joint. This rapid expansion creates an instantaneous vacuum and leads to the crackling noise we often hear.

2. 

   However, you should know that turning your back is not the same as adjusting your spine. Stretching is certainly more comfortable, but it cannot treat the root problem if you experience back pain frequently. That action can temporarily hide a more serious problem, and sometimes make the health worse.
   • Have you ever noticed that back twisting leads to an alternate cycle between pain and relief? You twist your back to find a pleasant feeling but the back is tired the next day, requiring you to continue to twist your back. This fatigue and fatigue cycle can be resolved by manipulating the osteoarthritis.
   • The process of chiropractic work like? The chiropractor will manipulate the locked or trapped vertebrae into the correct position so that they are no longer pressed or pressed. Unfortunately, you cannot do this on your own. You have to get someone else to do a chiropractic - not even a chiropractor can't fix it yourself.

3. 

   Do additional stretching exercises or an alternative to back twisting. There are many good exercises that you can do instead of lower back twists. They are also comfortable and carry less risk. Here are some exercises you should consider:
   • Yoga poses like cat, dog face down, pigeon and chair pose
   • Basic lower back stretches

4. 

   Be careful when exercising immediately after twisting your back. If you exercise too soon after twisting your back, it can cause injuries like disc herniation. To avoid this, you should stretch instead of twisting your back after done the training session. advertisement

Advice

• Instead of twisting your back, you can do exercises to stretch your back muscles as they also help keep your back from tension or pain.
• Each person's back may react differently to the same method. Experiment with different methods to find the best technique for your body type or type.
• Another way to do this is to lie on your back with your arms perpendicular to the body (like a cross). Cross your right leg over left leg and straighten it as far as possible. You should feel your shoulder blades lift off the floor. Then push your shoulder blades back to the floor without letting your right leg come back. Repeat with the left foot.
• Perhaps you are comfortable with lying flat on the floor, bending your knees up to your chest and pushing back and forth like a rocking chair. Remember not to go beyond your comfort level.
• A very good method is to use the thumb. Use two thumbs to press firmly on the sides of the lower back spine, then push your arms and back back to increase your force until a crack sounds.
• To ease the pain of sleeping in bed, you can place a pillow under your back. Do the same for the neck.

Warning

• Can not stretching excessively or forcing yourself to move beyond the comforting motion boundaries. This can cause back dislocation.
• If back pain persists or interferes with daily life, you should consult a healthcare professional. Osteoarthritis specialists have expertise in chiropractic and skeleton positioning, they have in-depth knowledge or can make individual recommendations.