Doing stretching before and after exercise is very beneficial to people. Doing stretching at the same time is also very effective for exercise, but no matter what kind of stretching, there are particularities, so at homeSome people still know how to do back stretching. So, what’s the most effective way to stretch your back at home? Let’s find out together below!

1. Cat-cow stretch (fingertips facing back)

As usual The steps for the cat-cow stretch are the same, but the difference is that the fingertips are facing back. Pointing your fingertips backward can help you externally rotate your arms, open your shoulders and chest, and repeat Cat Cow Pose 10 times.

2. Cow-faced arms

With the right hand on top and the left hand on the bottom, the arms are bent, the right elbow is close to the ear, the left elbow is close to the ribs, the four fingers are interlocked, and the back of the head is pushed back , hold for 1 minute, and repeat on the other side.

3. Pray with hands behind your back

You can sit in any posture, simple sitting or Vajra sitting, with your hands clasped behind your back and your shoulders externally rotated and lowered.

4. Variation of Bridge Pose

Place your feet on the ground, align your knees with your ankles, parallel your feet, extend your hands toward the top of your head, draw your abdomen in, and raise your buttocks, hold for 10 times breathe.

5. Corpse posture (assistant device)

Same as Corpse posture, but place a rolled blanket on the lower end of the middle back to help open the chest and hold for 10 minutes.