You are viewing the article How to Increase Back Flexibility at Tnhelearning.edu.vn you can quickly access the necessary information in the table of contents of the article below.
This article was co-written by Laila Ajani. Laila Ajani is a fitness trainer and founder of Push Personal Fitness, a personal training organization based in the San Francisco Bay Area. Laila has expertise 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 Exercise Specialist (CES).
There are 9 references cited in this article that you can view at the bottom of the page.
This article has been viewed 1,714 times.
To be able to easily participate in certain sports such as gymnastics, figure skating, and dance, your back must be flexible and supple. Making the back more flexible takes time and a lot of effort depending on the body characteristics of each person. Doing exercises that stretch the back muscles and the 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 for another. It is better to find a professional instructor when performing these poses to avoid injury. Remember to warm up well before doing stretching exercises because these poses can lead to injury if you don’t warm up first.
Steps
Make your back more flexible with Yoga
- Hold for about 20-30 seconds then inhale and exit the pose.
- You can repeat this pose a few times for best results.
- Once your body gets used to this position, you can work up the lift by reaching deeper and grabbing your toes, pulling your legs higher toward the ceiling and stretching all the deeper muscles.
- You can deepen your back stretch by arching your back while gently sliding your hands toward the top of the mat until your arms and chest touch the floor.
- Stretch your legs and tighten your thigh muscles.
- Hold this position for at least 40 seconds to stretch the muscles.
- Once you’re comfortable with this position, you can try bending your knees, bringing your legs forward, and leaning your head back so your head touches your toes.
Laila Ajani
Physic Education coach
Laila Ajani is a fitness trainer and founder of Push Personal Fitness, a personal training organization based in the San Francisco Bay Area. Laila has expertise 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 Exercise Specialist (CES).
Physic Education coach
Stick with stretching exercises even if you haven’t done the poses perfectly . If you want more flexibility in your back, try to do whatever you want every day. Although not yet practiced well, if practiced regularly, the flexibility of the body will gradually improve.
- Hold this position for 1 to 2 minutes and breathe evenly. When you inhale, the muscles will be stretched and bring a lot of benefits to the back.
- Pull your elbows together behind you and push your sternum up toward the ceiling. This pose will open up the chest and stretch the back muscles very well.
- If you can’t lean back to reach your heels, you can use an exercise ball, yoga block, or other device to support your back.
Make your back more flexible with stretching exercises
- The goal of this move is not to reach your hands to your toes, but to try to keep your back straight and lengthen. When doing the wrong movement, you will focus on your feet rather than your back. Remember this is a back exercise, not a game of touching your toes.
- Use aids to practice correct posture. You can use yoga bands, scarves, and belts to wrap around your feet for a simpler variation of this move.
- Or, you can also practice forward bends in a standing position. Starting in a standing position, you bend forward, hands facing the floor. Bend just enough to feel a comfortable stretch in your back and legs.
- Hold this position for about 20-30 seconds, repeat the movement a few times.
- Remember to switch sides, bend your legs to the right and raise your left arm above your head.
- If you want, you can use a support device, such as a yoga block. Note, however, that aids will reduce the intensity of the exercise.
Practice splits
- Reach your left hand behind and try to reach for your right foot. Hold this position then quickly switch to the right side and continue holding.
- All the muscles in the body work together – so when you stretch other muscles (such as your legs and core), your back flexibility will also improve. Toned core muscles will allow you to do more poses and deepen stretches, thereby improving your back flexibility.
- From this position, try to slowly get into a split. Reach as deep as you can without pain and hold the position for 30 seconds.
- Do not try to split too hard to avoid injury.
Advice
- Start stretching gradually so that the muscles are not too sore.
- Choose the right stretching exercises and do them at the right frequency. If practicing the same movement every day will be very boring, change the movements to have more interest in practicing.
- When doing back stretches, practice in a clean and quiet place, so if you are at risk of falling while exercising, you will also limit your risk of injury.
- If you have blood rushing to your head when doing back stretches or bowing exercises, drink water before exercising and don’t hold your breath; Doing so will help limit the extent of the condition.
- Don’t be in a hurry, each person will perform a split and improve flexibility at different times.
- When doing crunches, blood rushing to the head is normal even if you drink enough water and breathe evenly. However, if this condition persists, you should reduce the intensity of your exercise and go to a health check for advice.
Warning
- Work hard to become talented! If stretching exercises give you lower back pain, stop doing them. Having muscle pain and stretching is one thing, but having real back pain won’t make your back any more flexible and supple.
- Always consult your doctor before starting any new exercises or stretches.
This article was co-written by Laila Ajani. Laila Ajani is a fitness trainer and founder of Push Personal Fitness, a personal training organization based in the San Francisco Bay Area. Laila has expertise 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 Exercise Specialist (CES).
There are 9 references cited in this article that you can view at the bottom of the page.
This article has been viewed 1,714 times.
To be able to easily participate in certain sports such as gymnastics, figure skating, and dance, your back must be flexible and supple. Making the back more flexible takes time and a lot of effort depending on the body characteristics of each person. Doing exercises that stretch the back muscles and the 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 for another. It is better to find a professional instructor when performing these poses to avoid injury. Remember to warm up well before doing stretching exercises because these poses can lead to injury if you don’t warm up first.
Thank you for reading this post How to Increase Back Flexibility at Tnhelearning.edu.vn You can comment, see more related articles below and hope to help you with interesting information.
Related Search: