Back stretch

Auxiliary movements: Various warm-up and lacing movements for forward bending movements. Warm up and stretch the waist and abdomen. The lacing action of the rear leg side muscles.

Method 1:

1. Sit flat on the ground or on a mat, straighten your legs forward, and sit tight with your heels and toes together. Keep your spine, neck, and head upright.

2. Place your hands vertically on your sides. Stretch your arms forward and parallel to your legs.

3. Lean forward as far as possible while keeping your body straight and grabbing both toes with both hands. Lower your head between your shoulders and exhale simultaneously.

4. Stretch your toes and tighten your legs while placing your head between your arms. Stretch your hands and arms forward as far as possible, maintain this position, and breathe normally for 5 times.

5. Inhale deeply, stretch your head and neck as far as possible and bend forward, and press your abdominal muscles to move forward as far as possible until your fingers are locked on the back of your feet. Maintain this position and breathe normally 5 times.

6. Inhale, place your elbows on both sides of your thighs, and fasten your fingers on the back of your feet. At this time, the head is lowered to the knees and the calves. Maintain this position and breathe normally for 5 times.

7. Release the fingers on your feet and separate your feet by 18 inches; straighten and relax your feet, without bending your knees. Take a deep breath, contract your muscles, bend your forehead forward and place it on the ground between your knees. At the same time, straighten your hands and arms, Stretch behind your back, straighten your elbows, hold your fingers and interlock them across your head, and stretch as far as possible towards your toes. Maintain this position and breathe normally 5 times.

Method 2:

1. Lie on your back, inhale, and straighten your hands back. Slowly exhale, slowly get up with your upper body, bend forward, place your face between your knees, and hold your thumbs with both hands. Stretch your feet and relax without bending your knees. Hold this position and pause for 8 seconds.

2. Inhale, get up with the upper body, lie down, and return to the original movements. Number of times: 8 times.

Notes:

1. When bending forward, straighten your legs and relax, do not bend your knees, and your feet should be perpendicular to the ground.

2. When bending forward, stretch your body as much as possible, compress your waist, and move your head forward as much as possible.

3. When your head touches your knees, if possible, your elbow touches the ground.

4. When the waist strength is insufficient, you can do a simple back extension: do not lie down on the upper body, sit upright instead of lying on your back.

Simple Back Stretch:

1. Sit on the ground, straighten your legs forward, and sit tight with your heels and toes together. Keep your spine, neck, and head upright. Place your hands vertically on your sides. Stretch your arms forward and parallel to your legs.

2. Lean forward as far as possible while keeping your body straight and grabbing both toes with both hands. If you can't reach your toes at all in this position, you can try bending your back, but make sure you keep your legs straight. Lower your head between your shoulders and exhale simultaneously.

3. Stretch your toes and tighten your legs while placing your head between your arms. Keep your hands and arms forward as far as possible and hold for 6-10 seconds.

4. Play your hand back on your thighs and start breathing in. At the same time, slowly retract your palms along your legs and return to the ready position. Rest for about 5 seconds and repeat the exercise 5 times.

Efficacy:

This posture will benefit the entire spine, nervous system and abdominal organs, and secretory glands. Due to such physical activity, this disease can be cured. It also has a good effect on diabetic patients, because it promotes the activity of the pancreas and endocrine glands, thereby improving pancreatic function and normally secreting insulin. It can cure back and spine diseases, relieve stomach pain, and return nervous system function to normal. Extensively stretch your back and spine. Strengthen the chest. Eliminate excessive abdominal fat. Strengthen the gonads and adrenal glands. Improve constipation. This pose is combined with the bow pose. Patients with liver and spleen, inflammation of the cecum, and hernia patients should not practice this style. Anyone with back injuries or spinal pain should relax and practice slowly during the exercise. (Internship Editor: Wu Jinyu)