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 and stretch your back muscles. (1) If your neck has ever been injured, then please do not lower your head and keep your neck and torso in the same line. (2) If it’s difficult for you to arch your back, then ask a friend to help you by asking him to put his hand in the middle of your shoulder blades and try to push your spine in that direction. 2.Hero Pose Bend your calves, feet palms up, and sit 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 your 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 to turn your head to the left side to strengthen the stretch. (1) When turning from one side to the other, keep the movement gentle and slow to prevent injury; (2) Tighten the abdominal muscles to support the muscles of the back. 2.Use an exercise ball to stretch your back Before doing this, you stretch your body and let your stomach and pelvic area rest gently 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. Keep your arms flat on your sides and stretch your back. (1) If possible, you can bring your knees closer to your body to strengthen the stretching of your back; (2) 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. (1) Keep your spine straight and stretch your back from side to side; (2) If you want to increase the intensity, then try looking over your left shoulder with your eyes as you turn to the left. The right side then makes sense; (3) This movement is very similar to a movement in yoga. Only in yoga, you should curl up the straightened leg and let the heel rest on the 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 action stretches the back while also exercising the abdominal muscles. (1) Next, pass your forearms under your thighs and hold your ankles from under your calves; (2) If you can, hold this action for at least 20 seconds. Three, 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 for 15-20 seconds, and then slowly turn to the other side. (1) When doing this action, be careful to proceed slowly. If you turn too fast and move too hard, you risk straining your neck or back; (2) If you want to add a little more intensity, then you can put one hand on the other side of your knee. That is, if you turn to the left, put your right hand on your left knee; (3) if you turn to the left, then try to look at your left shoulder with your eyes. If you turn to the right, look at your right shoulder; (4) You can also put your arm on the armrest of the chair you turn to the side. 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 do it while working. Straighten your back and turn your shoulders forward 10-15 times, then backward 10-15 times. At least 5 sets in each direction. (1) When turning the shoulders, keep your eyes leveled forward; (2) You can also shake your shoulders before or after doing this movement. 3.Round the back This movement may seem simple, but it can effectively stretch your shoulders and upper back. Put your right arm on your left shoulder and your left arm on your right shoulder, as if you were going to hug yourself. Hold this position for at least 10 seconds and relax through deep breathing. 4, leaning over the ring This action can be a comprehensive stretch to the back, neck and shoulders. First, sit on the edge of the chair part, note that if you are sitting in a swivel chair, lean the chair against the wall to prevent sliding. Bend your body down so that your chest is close to your knees and your arms are naturally down. Next, place your hands behind your legs and grab your left waist, forearm, or elbow with your right hand. Hold this action for at least 10 seconds before relaxing and repeat for 2-3 sets to feel the stretch in your body. 5, standing posture, bending the upper body In bending the upper body, keep the legs and the entire back straight – even if you can not reach it does not matter, this action will still help you stretch the muscles of the upper and lower back. (1) Keep your legs together and knees straight; (2) Hold this movement for at least 10 seconds and repeat for at least 5 sets; (3) Don’t overdo it when lifting your upper body to prevent dizziness. 6, stretching forearms and shoulders This movement can stretch not only your shoulders, but also your upper back. You just need to lift the right arm, slide it to the left side so that the right big arm is located in front of the chest, roll up the left arm, fix the right forearm in the elbow area of the left arm, and try to keep the left arm as close to the body as possible to increase the intensity. (1) hold this action for at least 10-15 seconds; (2) after doing one side, go to the other side in the same way. 7, stretch the upper back Sit up straight and extend your arms out in front of your body, parallel to the ground. Next, press the palms of both hands together, gently roll your back and lean forward for 20-30 seconds, as if you are pressing on a giant ball, relaxing your hands and neck. After that you can return to the original position and repeat for at least 5 times. Tips: (1) Many yoga poses can effectively stretch the back, while also massaging the internal organs, relaxing the nerves, and helping to focus; (2) A supple back is not only vital to everyday life. This is especially true in sports such as golf, baseball, and tennis; (3) Some of the above back stretches require the assistance of fitness equipment, such as exercise balls and chairs. However, most of the movements can be performed directly. We should stretch our back daily, gradually, to enhance the flexibility of the back. Warning: If you feel pain while doing any of the above movements, with the possibility of back strain, then please stop immediately and try stretching your back again after a few days of rest.