What are some back stretching exercises?

Nowadays, most young people, especially those working in offices, basically sit all day long and have little time to do exercise. Sitting for a long time has a great impact on physical health. It not only causes obesity, but may also be detrimental to physical health. In fact, we can do some exercises to relieve discomfort. Exercises like back stretching have many benefits for the body.

What are some back stretching exercises?

30 seconds each time, do it twice - stretch your back muscles

1. Put your palms together in front of your chest, clasp your fingers tightly, and slowly adjust your breathing. Lower your head, tighten your chin, close your eyes, stretch your wrists forward as far as possible, and stretch the muscles of your head, shoulders, back, and waist.

2. Maintain the action of step ① and take a deep breath. Then, while turning your clenched palms outward, exhale slowly and stretch your body forward as much as possible. Then slowly relax your body and repeat step ①. Nagano-sensei’s tip: It’s easier to relax if you close your eyes!

Lift your chest for 15 seconds and raise your arms for 10 seconds, do this twice - relax your chest and back muscles

3. Don't sit too deep in the chair. Sit at one-third of the chair's position, straighten your chest and abdomen, put your hands behind your back, palms together, and clasp your fingers. Squeeze your shoulder blades together as much as possible, straighten your chest, and hold for 15 seconds.

4. Maintain posture ①, lean your body slightly forward, raise your clasped hands as high as possible, and hold for 10 seconds. Then, slowly return to your original position. A little advice from Mr. Nagano: Try to hold your stomach in and don’t lean your back backward.

15 seconds each side, do it twice - stretch the calf, inner knee, and posterior thigh muscles

5. Don’t sit too deep in the chair. Sit at one-third of the chair’s height and keep your back straight. At the same time, extend your left foot forward, with your heel against the floor, your foot and calf at a 90-degree angle, and press your inner knee down to tighten the muscles in your calf and back of your thigh.

6. ② Based on the movement in ①, stretch your hands toward your toes and tighten your calf, inner knee and thigh muscles. Then, repeat the same steps with your right foot. A little tip from Mr. Nagano: Keep your back straight when you lean forward.

10 seconds each side, do three times - exercise the muscles that support the knee

7. Don’t make the chair too deep. Sit at one-third of the chair. Then, focus your strength on your abdomen, stretch your right foot forward, and lift it slightly upward.

8 Based on the action in step ①, lift your right foot up to the level of the floor, with your toes as vertical as possible. At the same time, focus your strength on your knees and hold the position for 10 seconds. Repeat the same steps with your left foot. A little tip from Nagano-sensei: Be conscious of focusing your strength on your knees.

15 seconds each, do it twice - stretch your arm muscles

9. Sit on a chair with your palms facing up and your arms stretched forward. Use your right hand to gently grasp the four fingers other than the thumb of your left hand, and bend your hand downward with force. Alternate between your left and right hands.

10. Sit on a chair, straighten your elbows and press your palms on the chair. At this time, apply force to the inner side of the wrist. A little tip from Nagano-sensei: Don’t bend your elbows.

10 seconds each side, do three times - tighten the relaxed muscles in your wrists

11. Sit on a chair, straighten your back, and lift your chest and stomach. Clench your hands into fists and cross your wrists up and down.

12. Clench both fists, bend the lower wrist with force in front of the chest, and squeeze the lower wrist with force using the upper wrist. Keep squeezing each other. Alternate between your upper and lower hands and do the same movement. A little tip from Mr. Nagano: Hold your hands tightly together and squeeze them hard.