Every posture that speaks to your heart. We call this technique spinal stretch sitting. When you sit with a spinal stretch, you can lean against the back of the chair to lengthen your spine, and this action can immediately decompress the intervertebral discs, prevent injuries caused by long-term hunchback or concave back, and further heal spinal pain. The long muscles of the back, such as the erector spinae, can get important and continuous extension, which can help the muscles to adjust to a healthier basic length, and after about a month, you may grow a little bit taller. For those who have rounded shoulders due to hunchback, which makes the arms dysfunctional, this movement can promote blood circulation in the arms and prevent related injuries. Stretching and sitting will also allow you to learn how to lengthen and adjust the position of the cervical spine, which will not only relax the cervical spine, but also make the muscles and nerves related to the cervical spine work better. If you have ever felt numbness or discomfort in your arms, this method, can help you relieve the nerve pain in your arms (because every nerve that spreads to your arms comes from the neck). You may be uncomfortable at first, but stick with it and you will notice that your spine is slowly returning to its original length and the symptoms of disc and nerve root compression are becoming less noticeable. Unlike the traditional back stretching method, the spinal stretching sitting method introduced in this article is superior. How to do the spinal back stretch sitting method? 1) Prepare a suitable chair 2) A stable seat. 3), and low and straight backrest, if it is adjustable, to fix it. 4), the seat back exposed empty position, preferably exactly the lower middle section of your back. 5), if the back of the chair is not open space, you can work on your own, fold a towel on the bottom of the shoulder blades. So that when you sit on the chair, so that the back and the back of the chair has a point of contact, imagine this contact point like a hook, hanging your back. The towel folded notes: 1), provide a fulcrum to hang your back in the middle 2), provide a space for the hips, so that the hips can be located in the rearmost part of the body when sitting 3), provide you with enough space to do shoulder rotation 2, sit down, so that the hips are placed in the rearmost part of the chair cushion Note, if the chair cushion and the back of the chair have a distance, do not put the hips too far back, so that the back in the next 3, feet open and hip width, flat on the ground and relax the feet 4, stretch the spine, from the waist slightly bent forward and lean forward to lengthen the back stretch the spine 5, further lengthen the spine hips to stay on the chair, both hands hold the chair bilateral, with the strength of the arms to push down, and relax the body trunk muscles, so that the rib cage as far as possible and pelvis apart. 6, the middle of the back against the back of the chair or cushion Continue to use arm strength to lengthen the spine, imagine that there is a hook on the back, hang your back on the hook. Common misconceptions: too early to stretch the spine 7, relax the arms, feel the whole body weight on the chair 8, straighten the upper back 9, both sides of the shoulders do shoulder rotation (1) arch one shoulder to draw a circle rotation. (2) lift one shoulder in the direction of the ear and gently slide the shoulder blade down the spine. (3) Rotate your shoulders backward as much as possible within your comfort level. 10.Lengthen the back of the neck The back has been lengthened, but the neck is still in a state of compression. If your neck is prone to injury you can use method a or a slow, gentle method. If you want quick results, you can occasionally use method e. Please choose a method that you feel most comfortable doing. Our goal is to bring your neck back to its most natural and original position. 1), Imagine there is a balloon inside your head, consciously release the tense pressure on your neck muscles so that you can let the balloon fly upwards. 2) Grab a strand of hair from the back of your head and gently pull it backwards and upwards. 3), fingers on the back of the skull on both sides of the lower occipital groove, push the head upward. 4).Hold the side of the head with the palm of your hand, relax your shoulders and gently lift upward. 5), put a light object above the head and feel the head gently push upward against it. 11, while fixing the forefoot on the floor, while lifting the heel of the foot high When you do stretch therapy at home, you can sit barefoot in this action. Note: Do not lift the heel too high, the height so that the heel does not touch the ground can be. 12. Place your foot firmly in front of the floor and rotate and bend inward with the heel in the center The goal is to create a natural arch. Repeat the above with the other foot. Note that the knee and toes should face the same direction. 13, full body relaxation Let the chair take over all activities, try to find other tight parts of the body, the pressure will be released, your feet want to put how to put. After a period of time, if you find yourself back to the old sitting position, you must re-adjust once again, repeat the above steps. Stretching sitting method is not rigid that you must sit straight, as long as the spine is stretched after respecting its natural original curve, you can feel comfortable, while protecting the body. You will find these conditions improve 1. With practice, you will soon learn to sit with stretching easily and feel quite comfortable, and eventually your back will stretch and lengthen, your height will become taller, and even if you don’t intentionally use this method, your body will be more comfortable than before; 2, The body will be more comfortable and its function will be improved. Since most of the body’s nerves originate in the spine, normalizing this area will naturally improve your overall health. 3. This is because when the spine is elongated and the shoulders are opened, the thoracic rhythm increases and the abdominal rhythm decreases, and this breathing pattern increases lung capacity and supports the normal structure of the thorax. When you encounter these difficulties 1. overstretching If you find it difficult to complete the movement, it may be overstretching, you can leave the back of the chair slightly to eliminate the tightness, while the upper back from the back of the chair down a little. 2. Can not stretch the spine If you follow the above method step by step, but still can not feel the stretching of the spine, check the following your back is not and the back of the chair is not formed between the “hook”? Remember that your back and the back of the chair is fixed at a certain point of contact, as if there is a “hook” on the back of the chair, hooked to your back. If all of the above, after trying, still can not stretch the spine, perhaps because you can not fully relax the abdominal and back muscles. Try to stretch the back, more deliberate relaxation of the trunk muscles, and to do very slow and slow. If you feel abnormally tight muscles, you can first do massage or stretching exercises to relax the muscles. 3. contact point pain If the back that and the back of the chair contact point some soreness, may be the place inflammation, at this time to adjust the position of the cushion or lower the auxiliary cushion to avoid that point, if the situation does not improve, then insist on doing every day until comfortable. Of course the inflamed area can be improved by massage or acupuncture and other methods to improve the pain. 4. unsuitable chair Some chairs are difficult to adjust, you can try different chairs until you find the most comfortable.