Instruct your friend to move down your back. The other person should keep moving their hands downward. Repeat the process of having them apply pressure as you exhale. The two of you should eventually find a spot that will produce a few good cracks. It can be dangerous as the other person cannot gauge your comfort level.
Communicate with the person throughout the process. If you feel discomfort or pain at any time, ask the person to stop immediately. Method 3. Use an exercise ball. An exercise ball can be a great way to stretch your back, and it may also result in some cracking as well. To start, sit on an inflated exercise ball. Then, slowly walk your feet out in front of you and lower yourself onto the exercise ball so that your back is resting over it.
Allow yourself to completely relax on the ball. Slowly bend and extend your knees to move your body forward and backward over the ball, so the ball rolls over different parts of your back. Try to be patient though because it might take a few minutes. Just relax on the ball and enjoy the stretch. Do the leg-over-leg back stretch. Sit down on a mat with your back straight and your legs flat on the ground.
Bring your right leg gently up and, keeping it bent, rest it over the left leg. Your left leg should be flat on the ground, and the right leg should have only the foot resting on the ground, near the left hip. Bring your left arm across your body and wedge it on the right side of your right leg.
You should feel the tension already. Using your left arm to push off of your right knee, twist your spinal cord gently back and to the right. Once you have felt a pop, release the pose, loosen out some of the tension, and repeat, using the opposite leg.
Stretch using your bed. Lie down on the bottom of a bed, with everything above your shoulder blades hanging off the edge of the bed. Relax and slowly let your upper back and arms sink towards the floor. After you've fully stretched downward, do a full sit-up to bend your spine in the opposite direction, going back downward, sliding your shoulder blades farther and farther off the edge of the bed each time.
Perform a rocking stretch. This is a Pilates stretch used to loosen the muscles in the spinal column. Lie down on a mat and bring both knees to your chest, hugging them with your hands.
Slowly rock forward and backward on the mat, building momentum as you go. Aim to feel each piece of your spine on the mat as you rock back and forth.
Try the floor crack. Lay down face-up on some hard flooring not carpet , with your arms stretched out. With your feet flat on the floor, bend your knees about 45 degrees, or enough to rotate your hips so that your lower spine is flat against the floor.
You're trying to get your entire spine aligned with the floor. Put your hands on the back of your head and push your head forward, so that your chin goes in the direction of your chest. If you feel pain or discomfort, then stop right away! Method 4. See a doctor if you have persistent back pain. Cracking your back can temporarily relieve back pain. However, persistent back pain should be evaluated by a medical professional.
In most cases, it goes away on its own with time. However, back pain that persists beyond a few weeks should be evaluated by a doctor. Depending on the cause of your back pain, your doctor will recommend a treatment. Back pain is usually treated with things like physical therapy and possibly medication. In rare cases, surgery may be required for back pain. Do not crack your back too often. But what is very well established is that it feels ridiculously good and satisfying to do it.
So, the next obvious question is: Do you need to be worried about cracking your back? The good news is that cracking your back is usually pretty innocuous. Some of this can change and evolve as you age. For example, as you get older and the cartilage that helps your joints glide smoothly wears out, cracking your back can start to hurt, Dr. Asghar says. That's a sign you should try to kick the habit before the situation becomes worse.
The reason cracking your back feels so good is also up for debate. It turns out there are things you can do if you do sit all day to counteract the effect sitting has on your back and your posture—certain exercises, an ergonomic desk setup, etc. Your spinal cord is also surrounded by sensory ganglia, or groups of cells that send your brain information about things like pain and joint position, according to the National Institute of Neurological Disorders and Stroke.
When you crack your back, your brain might interpret your back as being "better" and less tense than before, Dr. DeStefano says, so you might feel some sense of relief. After all, Dr. Anand says, people generally keep cracking their backs because it makes them feel better, whether it mostly comes down to a psychological effect or not.
In practice, Eric takes a developmental approach to rehabilitation utilizing the Selective Functional Movement Assessment. He uses functional movement patterning and manual therapy to return patients to prior levels of function. There are 15 references cited in this article, which can be found at the bottom of the page. In this case, several readers have written to tell us that this article was helpful to them, earning it our reader-approved status.
This article has been viewed 2,, times. Lower back pain can be frustrating, so you likely want relief. Cracking your back may help treat your lower back pain. If this doesn't work, lie on the floor and do trunk rotations for a deeper stretch.
As another option, use a foam roller to massage your back until it pops or cracks. Variation: Place your left hand on your right knee and pull it to deepen the stretch. Then, use your right hand to pull your left knee when you do the other side. Variation: Place your foam roller at a slight diagonal to help realign your discs, which can slide out of alignment.
Tilt one side of the roller slightly higher than the other to create a diagonal. Roll your back over the angled foam roller. Then, adjust the foam roller and do the other diagonal. The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment.
You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment. Read More To crack your lower back, start by sitting up straight in a chair.
Then, twist your body to the left and grab the right side of the chair with your left hand. Hold there until you feel your back crack, then repeat on the other side.
You can also crack your back while lying on the ground. First, lie on your back with your arms stretched out at your sides and your right leg bent. Bring your right leg over your left leg, then use your hand to pull your leg further to the left until your back cracks. Repeat with your other leg going the opposite way.
To learn how to crack your lower back using a foam roller, scroll down! Did this summary help you? Yes No. Log in Social login does not work in incognito and private browsers. Please log in with your username or email to continue. No account yet? Create an account. Edit this Article.
We use cookies to make wikiHow great. By using our site, you agree to our cookie policy. Cookie Settings. Again, do some circle right to left or left to right for about 5 10 minutes and if it feels good, then continue. But if it keeps bothering you after 5 10 minutes, try to follow step 2. To crack your shoulder, stand next to a table and put your elbow on the table. Make sure that the whole hand will be in the L shape. Bend your knees to be sure that the drop is good.
Now let go and drop hard. You will hear a mild sound of shoulder pop. Try to do one or two exercise a day for betterment. But as mentioned above, whenever you feel uncomfortable, just stop the stretch and do not try further.
There are many chiropractors and massagers out there who can guide you for better results. If you are comfortable enough with such stretches, then try all of these exercises to choose the best one for you. I wish all of you all the best and have a healthy, happy, cheerful life! Your email address will not be published. Vitor Correia. Related Articles. How to Arch Your Back? How to Make a Back Scratcher?
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