When you are working on PC, is your back curl up without knowing?
Do you suffer from shoulder stiffness or headache?
Usually we do not focus on our back because of busy days,
if we stretch our back,
it will cause good effect for beauty and health.
I introduce back stretch for woman.
Six reasons and correct way
for back stretch
1. Stretch for shoulder stiffness
We suffer from shoulder stiffness and can not concentrate on working as shoulder stiffness brings headache and fatigue.
We sometimes feel shoulder stiffness and strange feeling such as lameness upper part of back.
As muscle of back is strained, we flex its muscle by stretch and shoulder stiffness will be better.
It is effective to move muscle around blade bone.
(1) Sit in a chair or sit with your legs crossed on the floor.
(2) Raise your elbow to height of shoulder and roll your elbow back like making a circle.
(3) Repeat it at 10 times.
(4) In the same way, roll your elbow front like making a circle at 10 times.
(5) Do the same way on the opposite side.
2. Stretch for humped shoulders
Humped shoulders cause our body strain and bad looking even if we are comfortable.
It causes constipation and bad internal organs because of automatic nerve, and also causes negative thinking.
If muscles of the back is weak, we tend to get humped shoulders.
To exercise muscle of the back improve humped shoulders.
(1) Lay on your stomach and raise your both hands. Open your feet hip-width apart.
(2) Raise your jaw and feet and repeat it at 10 times.
(3) Take a rest with your stomach laid for 10 seconds.
(4) It is better to repeat this cycle from 3 to 5 sets.
3. Diet stretch for back
Muscle of back will change to fat with advancing age.
We are sometimes shocked since we do not usually take care of it.
Once we get a stiff back, it will become fat easily because we have bad blood flow.
As muscle of back is strained, we flex its muscle and get good blood flow, and then increase metabolism.
To strain muscle of back by stretch reduce extra fat and keep good shape of back.
We expect beautiful back style.
(1) Stand up with your legs open with shoulder-width apart
(2) Clasp your both hands lightly and bend your elbow into 90 degrees.
(3) Open your elbow slowly and keep it for 3 seconds.
(4) Bring your arms in front of you like a attaching and keep it for 3 seconds.
(5) Repeat it at 5 sets with an awareness of moving blade bone.
4. Back stretch for sag of your face
Trapezius muscle on back will affect sag of your face.
Trapezius muscle works lifting up muscle and skin of face.
Once trapezius muscle sink down, it causes sag of your face.
Let’s get better for sag of your face by back stretch for trapezius muscle.
(1) Sit in a chair and push yourself upright.
(2) Put your arms in back of head and chest out and push your upper body back. Keep it for 15 seconds.
(3) Put your jaw to your neck and roll up your body. Keep it for 15 seconds.
(4) Repeat it at 3 sets
5. Back stretch for fatigue
When we sit in a chair longer and stand up for a long time and keep same position,
we become tired. It is better to flex strained muscle and get good blood circulation.
It relieves fatigue to stretch muscle which maintains back position.
(1) Open your feet widely and stand with your toes pointing outside.
(2) Put your both hands on your knees, and with breath out right shoulder put down forward slowly.
(3) Get back to original pose and do the same way for left shoulder.
(4) Repeat it in 5 times in alternate shifts.
6. Back stretch for relaxation
Stretch makes us relaxed. It reduces extra power inside our body and we can feel good.
To move muscle of back even a little brings good blood circulation,
and we can be relaxed because parasympathetic nerve become predominant.
It is also good for stress and makes us to get sleep well.
(1) Put your both hands on shoulder and attach your both elbows in front of your chest and open your back.
(2) With breath in seperate both elbows and lift up to your ears. Not shoulder to lift up.
(3) With breath out open your chest like both elbows attached on back.
(4) Repeat it in 5 times.
Summary
Back stretch is an easy way and we can do it at vacant time such as working time and before bedtime.
I recommand it for woman since its effect is good for them.
When you do back stretch after taking a bath, it will more better as it promotes blood flow.
To keep back stretch everyday makes woman reset tiredness at that day and we expect good effect.
Let’s try it for beauty and health in order not to pile tiredness and distortion of your body.
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