1 Thread the Needle

Thread the Needle is a yoga pose that extends to both sides of the body, including the lats. This stretch can also help relax your upper back muscles. 8 stretches for the middle back

For maximum benefit, focus on keeping your arms straight and on a comfortable, painless stretch.

To perform needle threading:

  • Start on the hands and knees, with the knees directly below the hips, the feet in line with the knees.
  • Keep your hips, knees and feet still and stretch your hands forward until they are under your shoulders. Keep your arms
  • straight so that you can feel a slight stretch in the sides.
  • Slide your right arm under your left arm as you twist your chest. The right hand should be on the ground, palm facing up.
  • Lower your right shoulder as far as you can while gently resting your right side of your head against the floor. Look past your armpits to the ceiling.
  • Hold this position for 20-30 seconds.
  • Push up and use your right arm to gently return to the starting position. Then repeat the stretch with the left arm.

 2 the Cat Cow

Like the child’s pose, the cat-cow pose is another simple and gentle yoga exercise. Helps tighten and relax the shoulder muscles and the entire length of the spine.

Doing this regularly will gradually increase a person’s flexibility.

To perform the cow pose:

  • Start with your hands and knees, with your knees under your hips and your wrists under your shoulders. Spread your fingers apart and press down with your fingertips to evenly distribute your weight.
  • The spine should be in a neutral position.
  • inhale. Let your stomach fall to the floor and then push your hips out. Lift your head and shoulders, inflate your chest, and look straight ahead. This is the style.
  • Call by bending your back up like a cat. Tilt your pelvis against your ribs, keeping your scapula and stomach off the floor. Lower your head to the ground.
  • Move between these two positions 5 to 10 times.

 3 seated twist

Stretching from a seated position can help determine how tense the muscles in the middle of the back are, gradually increasing your range of motion in both directions.

Sitting with a bent back often causes the mid-back muscles to contract, limiting the spine’s ability to twist. The person should focus on sitting upright with a straight back and head in a neutral position.

To perform a seated rotation:

  • Sit on a chair or on the floor with your legs crossed, or directly in front of you. Make sure to sit high when pulling your shoulder blades together and down.
  • Slowly turn left. Place your right hand on the outside of your left knee and your left hand behind your back for support.
  • Hold the rotation for 20-30 seconds and then return to center.
    Repeat on the other side.
  • Repeat this stretch three to four times on each side. Practicing this and other stretches throughout the day can help
  • relieve back strain when working at a desk.

4 Child’s Pose

Child’s pose is a very simple and calming yoga pose. It allows the spine to passively extend when a person bends at the knee.

This variation keeps the knees apart to stretch the central abdominal muscles that connect the lower back to the long legs of the calves.

Rest your arms on top of it and gently extend your flat muscle, which is a flat muscle that connects your spine to the long legs of your arm.

Do the child’s pose:

  • Begin in a kneeling position with your hips and hips resting on your legs and feet.
  • Straighten your knees in a comfortable position. Then bend your body forward and lower your chest to your knees.
  • If possible, place your forehead on the floor and extend your arms forward. Your hands should rest slightly on the floor and keep your arms straight.
  • Rest here for 20-30 seconds.
  • Carefully return to the vertical position with your hands.

 

5 latissimus dorsi stretch:

Child’s pose is a very simple and calming yoga pose. It allows the spine to passively extend when a person bends at the knee.

This variation keeps the knees apart to stretch the central abdominal muscles that connect the lower back to the long legs of the calves.

Rest your arms on top of it and gently extend your flat muscle, which is a flat muscle that connects your spine to the long legs of your arm.

Do the child’s pose:

  • Begin in a kneeling position with your hips and hips resting on your legs and feet.
  • Straighten your knees in a comfortable position. Then bend your body forward and lower your chest to your knees.
  • If possible, place your forehead on the floor and extend your arms forward. Your hands should rest slightly on the floor and keep your arms straight.
  • Rest here for 20-30 seconds.
  • Carefully return to the vertical position with your hands.

6 passive backbend

This simple position can provide relief after sitting at a desk all day. Tighten the muscles of the neck of the mountain, the serratus anterior and chest muscles.

Negative back bends mean that you are putting on a lumbar support, for example a back roll, foam noodles, rolled up towel, or yoga mat.

To perform this exercise:

  • Lay the paper roll on the floor.
  • Lie on the fascia so that it is under the shoulder blades, near the middle of the back. If you also need to lift something,
  • you can put something under your head.
  • Remove the arms from the body and rest them at a 45-degree angle.
  • Hold this position for 1-2 minutes.

 7 Cobra Pose:

This yoga pose focuses on the active bending of the back. People with middle back pain may find that they cannot walk long distances at first. Don’t push the distance outside of your comfort zone.

The back bend helps tighten the chest while strengthening the back muscles.

To perform the cobra pose:

  • Lie on the floor. Spread your legs and place your toes on the floor.
  • place your hands under your shoulders with your fingertips pointing forward. Bend your elbows and press your arms against your body.
  • It treats the buttocks and calf muscles to help push the legs and feet off the ground. This is important because it
  • supports your lower back while lengthening your spine and lifting your chest.
    Conversation Push with your arms, gently lift your head and lift your chest off the floor.
  • If possible, rotate your back by straightening your arms and lifting your chest higher off the floor. Some people just can’t do that, just be comfortable.
  • Hold this position for 20-30 seconds. Then gently return to the floor and repeat the stretch two to four times.

8 bridge:

This bridge strengthens the muscles along the spine, as well as the abdominal and hip muscles. Performing this stretch regularly can help a person maintain an upright posture while sitting or standing.

To perform bridge construction:

  • Lie on your back with your knees bent. Your feet should be on the floor as close to your hips as possible and your arms should be at your sides.
  • Squeeze your hips and raise your pelvis toward the ceiling while twisting your torso until your back is off the floor. The
  • shoulders now support the weight of the body.
  • Hold this position for 5 seconds, continuing to focus on squeezing your butt muscles.
  • Carefully lower the torso and slowly let each vertebra touch the ground until the back is flat again.
  • Repeat each set 12 to 15 times, gradually increasing it to 3 sets.

conclusion 

Back pain is a common problem that can have serious consequences for your overall health and well-being. Regular stretching in the middle of the back helps relax and strengthen the muscles, which helps improve posture and reduce back pain.

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