A, through yoga movements to stretch the back 1, cat pose kneel down on both knees, put your hands in front of the body, limbs support the ground, open palms. Arch your back like a cat stretching to stretch your back muscles. If you have ever had a neck injury, do not lower your head and keep your neck and torso in the same line. If it is difficult for you to arch your back, then ask a friend to help you and have him put his hand in the middle of your shoulder blades and try to push your spine in that direction. 2.Hero’s pose Bend your calves and sit with your feet palms up on both knees. Keep your legs together as tightly as possible and make sure your thumbs are no more than 30 cm from your body. Put your hands on your knees. Hero pose stretches the back muscles while also relaxing the leg muscles. During meditation, you can use Hero Pose instead of Lotus Pose. 3. Cat and Dog Pose In Cat and Dog Pose, first support your body with all four limbs, arch your back and lower your head to complete Cat Pose. Then slowly recess your spine and tilt your head to complete the whole movement. This movement can enhance back flexibility and reduce back pain. Hold each movement for at least 5 seconds. Dog pose is also known as cow pose in yoga. 4.Half cobra pose Lie down on the mat, bend your elbows and support the ground with your palms. Use the strength of your arms to gently support your upper body until your chest leaves the ground. Half cobra pose with yoga breathing, not only can stretch the back muscles, but also can reduce stress. Other back stretching movements 1. Twist your spine This movement is to stretch your back by twisting your upper body and lower body in different directions. First, lie on your back on the mat, bend your left knee and stretch your left leg in the direction of your right leg. Keep your arms resting on the mat at this point and your eyes looking up. If you can, try turning your head to the left side to intensify the stretch. When turning from one side to the other, keep your movements gentle and slow to prevent injury. Tighten the abdominal muscles to support the muscles of the back. 2, use the exercise ball to stretch the back Before doing this action, you should stretch your body and let your stomach and pelvic area gently lean on the exercise ball. Place your hands behind your head and stretch your head and neck upward so that your back is recessed downward. The exercise ball will support your body and help the spine bend naturally. Tense your thighs and hip muscles for support during the exercise to prevent over-stretching your back. 3, stretch the back while relaxing the thighs Lie on your back on the mat with your legs together, bend both knees and lift your calves so that your thighs and the ground are 90 degrees and your calves are parallel to the ground. Keeping your arms flat on your sides, stretch your back. If you can, you can bring your knees closer to your body to enhance the stretching of your back. You can also turn your legs from side to side and keep a small part of your back on the ground to stretch your back. 4, sitting position to turn the spine As the name suggests, you are asked to sit on the floor and stretch your back by turning your upper body in different directions. In doing this, bend your left leg, bend your left knee, put your left foot on the outside of your right leg, keep your left knee knee facing the ceiling, straighten your right leg, and turn your body to the left. If you can, lean your right elbow on the outside of your left knee to strengthen the stretch. Keeping your spine straight, stretch your back from side to side. If you want to increase the intensity, then try looking over your left shoulder with your eyes as you turn to the left. On the right side, it’s the same thing. This movement is very similar to one in yoga. Only in yoga, you should curl the straightened leg and let your heel rest on your hip. 5.Stretch your upper back Inhale deeply, open your chest, start at the waist, turn your lower back to the side, keep your upper back to the floor, exhale and relax. 6.Do the plank in Pilates This movement in Pilates requires good flexibility, so if you have ever had a back injury, then please do not do this movement. Sit on the floor, bend and lift your left leg until your left thigh is almost perpendicular to the ground and your calf extends outward. Do the same with the right leg, ending with the feet of both feet facing each other to maintain balance. This movement stretches the back while also exercising the abdominal muscles. Next, pass your forearms under your thighs and cradle your ankles from under your calves. If you can, hold this action for at least 20 seconds. Third, how to stretch the back in the office 1, sitting stretch The convenience of this action is that you can do it sitting down. You just need to straighten your back, starting from the waist, gradually extend to the stomach, back, shoulders, slowly turn to one side, stay 15-20 seconds, and then slowly turn to the other side. When doing this movement, be careful to proceed slowly. If you turn too fast and move too hard, you run the risk of straining your neck or back. If you want to add a little more intensity, then you can put one hand on the other side of the knee. That is, if you turn to the left, put your right hand on your left knee. If you turn to the left, then try looking at your left shoulder with your eyes. If you turn to the right, look over your right shoulder. You can also put your arm on the armrest of the chair to which you turn. That is, if you turn to the left, you can put your arm imitating as the left armrest. 2, shoulder rotation This action can not only be done in the office, you can even work while doing so. Straighten your back and turn your shoulders forward 10-15 times, then backward 10-15 times. At least 5 sets in each direction. Keep your eyes leveled forward as you rotate your shoulders. You can also shake your shoulders before or after doing this movement.