In training movements, each movement has its own training effect, and how a person should practice back is a lot of training movements, and what to do before and after training Some stretching exercises are very good, but I believe someone still knows what back stretching exercises are. So, what are some simple and effective back stretching exercises? Let’s take a look below.

Squeeze your shoulder blades

1. Stand or sit with your back straight. This is an amazing stretch because you can do it no matter where you are, whether you're sitting at your desk or standing in line at the bank.

2. Squeeze your shoulders. Relax your shoulder blades, then slowly squeeze them toward your center. Your ribcage will be pushed forward by the stretch in your back. Then return to the starting position and repeat until you feel your upper back relax.

3. Don’t lift your shoulder blades upward when squeezing them. This is a common misunderstanding because lifting them will only increase tension in the upper back muscles.

Sitting Stretch and Rotation

1. Sit on a chair with a hard backrest, your back completely straight, your head upright, your feet flat on the ground, your hands Place on your sides. This is the starting position for every seated extension and rotation movement.

2. Bend upward into an arched stretch. Place your hands behind your head, bend your back, lift your chin, hold for 10 seconds and then relax. Repeat five times.

3. Rotate the stretch from side to side. Cross your hands on your chest, keep your legs flat on the ground, and rotate your torso to the left. After holding for 10 seconds, turn to the right. Repeat five times on each side.

4. Side bending and stretching. Hold your head with both hands, keep your legs flat on the ground, bend your body to the left, let your left elbow point to the ground, hold for 10 seconds, then bend to the right, let your right elbow point to the ground, hold for ten seconds. Repeat five times on each side.

Using a Medicine Ball

1. Sit on the medicine ball. Keep your back completely straight, place your feet flat on the ground, and place your hands at your sides.

2. Stretch by twisting your neck to both sides.

3. Stretch the levator scapulae muscle by twisting the head. Look down at both sides of your clothes at a diagonal angle, hold each side for 2 seconds and then turn to the other side.

4. Slowly place your back on the medicine ball and stretch your entire back. Hold for 8-10 seconds and then slowly sit up.