Stretching is a relaxation action after our daily exercise. It can very well relieve muscle pressure and muscle tension. Especially for bodybuilders, proper stretching can help muscles recover. So, do you know what the best back stretches are?

1. Cat stretch

Cat stretch is a common yoga movement It is a fitness action that can relax our back muscles and relieve back pain. It is especially suitable for stretching and relaxation training just after back fitness. When we train the cat stretch, we must first kneel on the ground, with all fours on the ground and the toes pointing back naturally. Slowly concave the spine downward, tilt the hips slightly, raise the head and raise the chest, maintain a normal breathing rhythm, and repeat 10-15 times. Then, the spine slowly bulges upward, the head slowly droops, and the buttocks adduct, hold for 10-15 seconds.

2. Yoga ball stretching

Yoga ball stretching is a very simple stretching action. As long as you have a yoga ball, you can perform stretching and relaxation training. First, we need to place the yoga ball on the ground, then lie on the yoga ball with our back, making our back form an anti-arch shape. If you can afford it, you can buy a yoga ball with bumps, which can not only relax our back muscles, but also have a massage effect on the back acupuncture points.

3. Standing stretching

Standing stretching is a stretching action similar to stretching. The action is simple and is not affected by the environment and location, whether in the gym or Training can be done well in the office. When training, we should keep our body in a standing position, let our hands hang naturally on our sides, and relax our body. Straighten your hands toward your chest, interlock your fingers, and slowly raise your head toward your head. When your arms are in line with your body, slowly straighten them up until the end. Maintain this position for 10-15 seconds, separate your hands, and slowly lower them to both sides. If your stretching environment is not suitable for standing stretching, you can also choose sitting stretching, but when sitting, make sure your body is upright.