How To Crack Your Back | Here Is Many Way Let’s Take A Look: You adjust, mobilise, or manipulate your spine when you “crack” it. Overall, you should be able to do this to your own back.
These adjustments don’t need to crackle and pop to be effective, but we know they do. Just remember not to overdo it. Here are some exercises and stretches to help you crack your back.
How To Crack Your Back | Here Is Many Way Let’s Take A Look
1. Chair Back Stretch
- Place your shoulder blades over the top of a solid-back chair.
- You can also extend your arms over your head or interlace your fingers.
- Lean back and Relax.
- Lean back over the chair’s top edge until your back cracks.
You can try out different heights by moving your body up and down. This stretch targets the upper and middle back.
2. Chair Twist
- Sit in a chair and cross your right arm to hold the left side. Your right hand should be on the chair’s seat or on your left leg.
- Lift your left arm and hook it over the chair’s back.
- Twist your upper body as far to the left as you can while keeping your hips, legs, and feet forward.
- Rep these moves to twist to the right.
Start twisting at the base of your spine. This stretch targets the lower and middle back.
3. Back Extension
- Make a fist with one hand and wrap the other around it at the base of the spine.
- Hands at a slight upward angle on the spine.
- Lean back and crack your back with your hands.
- Move your hands up your spine and repeat the stretch.
This stretch will feel along your spine where you apply pressure. Try the next exercise for a variation.
4. Standing Lumbar Extension
- Place your palms along your back or on your butt, fingers pointing down, and pinky fingers on either side of your spine.
- Lift and extend your spine upwards, then arch backwards, gently pressing your back with your hands.
- Remember to breathe for 10-20 seconds.
- In addition, if your flexibility allows, you can stretch at different levels.
Your upper spine or shoulder blades may also feel stretched.
5. Upward Stretch
- Interlace your fingers behind your head while standing.
- Slowly arch backward, pressing your head into your hands.
- Press your hands into your head for resistance.
- Hold for 10-20 seconds. Breathe.
6. Stading Spinal rotation
- Extend your arms in front of you.
- Your upper body should be facing forward as you do this.
- Return to centre, then left.
- Repeat this motion a few times or until your back cracks or feels looser.
You can use your arms’ momentum to guide the movement. This stretch is in your lower spine.
- Sit on the floor, legs extended in front of you, knees bent.
- Cross your right leg over your left by stepping outside your left knee.
- Straighten and lengthen your spine.
- Turn to look over your right shoulder with your right hand behind your hips and your left elbow outside your right knee.
- Grasp your arm and knee to deepen the stretch.
Begin twisting at the tailbone. Your spine will be stretched throughout.
8. Foam Roller Supine Stretch
“Supine” means “on your back.”
- Place a foam roller horizontally under your shoulders while bending your knees.
- Interlace your fingers behind your head or extend them sideways.
- Use your heels to roll your body over the foam roller and into your spine.
- Or you can just roll up to your neck and lower back.
- If it feels good, slightly arch your spine.
- 10 rolls in each direction.
Your spine will be massaged and stretched, and you may be adjusted.
These simple stretches can be done throughout the day as part of a larger stretching routine. Always move slowly into and out of each exercise. Relax before and after each stretch.
Gently increase the pressure or intensity of these stretches. Usually, each stretch produces only one adjustment. They should feel good and help loosen your joints even if you don’t get an adjustment.
When Not To Whack Yourself
Adjusting your own back may be safe if done carefully. Professionals are trained to adjust backs safely, so some people believe it should be done by professionals.
Incorrect or excessive back adjusting can exacerbate pain, muscle strain, or injury. It can also cause hypermobility, where your spine and back muscles lose elasticity and become out of alignment.
Don’t crack your own back if you have back pain, swelling, or an injury. This is crucial if you have or suspect a disc issue. Wait until you fully heal or consult a therapist, chiropractor, or osteopath.
When adjusting your own back, pay attention to your body. Be gentle and avoid forcing your body into any position or movement. These stretches should not be painful or numbing.
Experiment to see which stretches work best for you, as not all of these stretches may be suitable. If you have severe pain or symptoms, stop practising and see a physical therapist, chiropractor, or osteopath.