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This article was co-written by Karen Litzy, PT, DPT. Karen Litzy is a physiotherapist, international spokesperson, owner of Karen Litzy Physical Therapy and host of Healthy Wealthy & Smart. With over 20 years of experience, she specializes in a total solution to physical therapy practice using therapeutic exercises, manual therapy, pain management education and exercise programs. At home. Karen holds a master’s degree in physical therapy and a doctor of physiotherapist degree from the University of Misericordia. Karen is a member of the American Physical Therapy Association (APTA) and the official spokesperson for APTA as a member of the media companies. She lives and works in New York City.
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Are you looking for relief by cracking your vertebrae? This move will help you feel comfortable because it can relieve stress and expand your range of motion. This article will walk you through the safest ways to break your vertebrae both on your own and with assistance, along with all the most effective exercises and back stretches to get. comfort.
Steps
Apply easy-to-do methods
- Lie on the bed, upper body from shoulder blades upwards on the outside of the bed.
- Relax your back, slowly drop your head and arms to the floor, exhaling while performing the movement.
- After each bend, hold your breath for 5 seconds, then raise your body back to the starting position and inhale. Repeat if needed.
- This move has a slightly higher risk of spinal injury, so it’s a good idea to have someone else watch over you to make sure you’re doing it safely.
Tip: This move is also great for strengthening the abs.
- Cross your arms in front of you and have someone stronger, taller, hug you from behind and grab your elbows for a firm grip.
- After exhaling, signal your supporter to lift you off the ground, while squeezing and stretching your middle back.
- This therapy is a bit risky for both people due to the great pressure placed on the spine and shoulder joints.
- Stand face to face with someone the same size or taller than you.
- Have a support person hug you and ask them to interlace their hands near where you want to crack your vertebrae, while relaxing your arms at your sides.
- After a full inhalation and exhalation, signal to the facilitator to squeeze the hand harder with a quick push (this movement requires practice and coordination) to stretch the spine a bit and release it. several joints.
- For women with large or sensitive breasts, this move may not be suitable.
Try low-risk exercises
How to stretch the spine manually
Get into a standing position and slowly stretch your back.
Bring your hands back, slowly push down along your spine and push your belly forward. Use your dominant arm or hand for more power and control.
Hold for 10-20 seconds and try doing it 3-5 times per day depending on your condition.
The area of the spine that is most pressed will often crack, especially if you are flexible enough to reach up to the thoracic vertebrae.
especially the waist or lower back.
- Get into a standing position with your feet shoulder-width apart (for balance and stability), place your arms in front of you and bend your elbows.
- Carefully rotate the upper body as far as you can in one direction, a few seconds later change the direction.
- You can use forward thrust by swinging your arms, but be careful not to swing too far as you can strain your muscles.
- Repeat as many times as needed, but once the vertebrae have crackled, it will stop chirping in that spine area for 20-30 minutes. The joint will take that long to return to its original state.
How to use foam roller
You can find a foam roller at sporting goods stores or large department stores – it’s cheap and durable.
Place the foam roller on the floor, perpendicular to the direction in which you intend to lie .
Lie on your back and place the foam roller under your shoulders.
Place your feet on the floor, bend your knees, and lift your lower back to roll back and forth on the foam tube.
Absolutely do not place the lumbar area on the foam roller as it will stretch the lower back too much. You should always lean to one side when rolling your lower back on the foam roller.
Use your feet to move your body on the roller so that the entire spine is massaged (at least 10 minutes ). Repeat as many times as needed, although the muscles may be a little sore after the first use of the foam roller.
- Sit on the floor, one leg bent, one leg extended – it doesn’t matter which side you start with, as you’ll be switching sides and doing both sides a few times.
- Using your bent knee on the floor, press down and rotate your upper body in the opposite direction, using your hands for balance and extra force.
-
Try to look over the shoulder on the same side as the bent leg.
- Wear running shoes that give your feet extra traction when pushing up.
- Sit in a sturdy chair, face forward. Keeping your butt and legs in place, rotate as far as you can in one direction (hold for a few seconds), then rotate in the other direction. Breathe normally while rotating.
- Cling to the edge of a chair or chair for support – a wooden chair is fine.
- In this position, the lower back will most easily crack.
- Lie on your back on a carpeted floor, bring your knees to your chest, then push the opposite knee into the floor with your hands to rotate your lower back and hips.
- You may feel your lower back and/or hip joints release and make a “crack” sound as you do this move.
- This is the same pose that chiropractors use to help you align your lower back and hips (sacral joints).
Stretch your back muscles safely
Instructions for stretching back muscles
Do this simple stretch 3-5 times a day, depending on the amount of tension in your back.
Lie on your back on a flat, cushioned floor (such as a floor mat or yoga mat) to prevent bruising to your back.
Use your arms to pull your knees up to your chest until you feel a slight to moderate stretch in your back muscles.
Hold this position for about 30 seconds.
Warning
– Do not hold your breath. Instead, you should inhale deeply and exhale as you relax when performing the stretch.
– Absolutely do not do strong bounces or strong impacts on the spine or other joints because it can cause injury. You can swing back and forth slowly in this position, but remember to be gentle and careful.
but may not cause your back to “crack” if you don’t twist or stretch your back.
- Kneel on a soft, cushioned surface with your buttocks resting on the soles of your feet. Bend forward and extend your arms as far away from you as possible, while trying to touch the floor with your nose.
- Hold this position for about 30 seconds and continue to breathe. Depending on the level of tension in your back, you can do this exercise 3-5 times per day.
- Maybe you’re not very flexible or your stomach gets in the way, but
Try to stretch your arms forward as far as you can until you feel a stretch in your back and spine muscles.
a little bit at least.
while practicing. [6] X Research Source The back stretch doesn’t actually relax the back muscles, but you can feel the chest or abdominal muscles relax.
- Place both hands behind your head and slowly tilt your head back, while bending or stretching your spine so that your belly sticks out forward.
- Hold this position for 10-20 seconds. You can do this exercise 3-5 times per day, depending on the level of tension in your back.
- The area on the back that is most likely to “crack” in this position is the chest area,
is the area of the spine between the shoulder blades.
- Make sure your feet are steady and about shoulder-width apart to maintain balance and reduce the risk of falls. Look forward to prevent excessive stretching of the neck and head backwards.
Advice
- Lean against the back of the chair so that the middle back rests against the top of the chair back. That way you will easily break your back into a cry.
- Bend your back and twist to the sides until you hear a “crack” sound. Remember to bend forward and repeat to avoid injuring your back.
- Don’t bend your back too often (more than a few times a day) as this can lead to joint damage and spine problems in the long run.
- When using the foam roller, extend your arms into a palm tree pose. This movement will make the spine easier to crack.
- There are many sources online that describe safe ways to “bend your back” from professionals like a chiropractor or physiotherapist, but none of them call it a vertebrae. Instead, you should search with terms like “how to straighten your back,” or “how to move your spine.”
- If you know gymnastics, you can do the bridge on an exercise mat or in bed.
Warning
- If you or a partner start to feel pain (especially a sharp or burning pain) while trying to break a vertebra, stop immediately.
- Consult a chiropractor for more stretching and/or manipulation techniques. Self-aligning the spine (or other joints) without training has potential risks, so you need to be careful when doing it.
- It’s best to see a physical therapist so they can determine if a lower back crack is safe for you.
- You should not try to bend your back if you have conditions such as osteoarthritis, osteoporosis, or neurological problems such as leg weakness.
This article was co-written by Karen Litzy, PT, DPT. Karen Litzy is a physiotherapist, international spokesperson, owner of Karen Litzy Physical Therapy and host of Healthy Wealthy & Smart. With over 20 years of experience, she specializes in a total solution to physical therapy practice using therapeutic exercises, manual therapy, pain management education and exercise programs. At home. Karen holds a master’s degree in physical therapy and a doctor of physiotherapist degree from the University of Misericordia. Karen is a member of the American Physical Therapy Association (APTA) and the official spokesperson for APTA as a member of the media companies. She lives and works in New York City.
This article has been viewed 59,066 times.
Are you looking for relief by cracking your vertebrae? This move will help you feel comfortable because it can relieve stress and expand your range of motion. This article will walk you through the safest ways to break your vertebrae both on your own and with assistance, along with all the most effective exercises and back stretches to get. comfort.
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