Stiffness and pain in the hips can relieve you of easy crunching or stretching of the back joints. If you have a stiff spine, try our safe and effective methods of crunching your hips.
Lie on your back and put your hands on the ground. Try to completely relax your muscles. Extend your arms so that they are perpendicular to the rest of your body.
You should lie on a flat and firm surface. For example, you can lie on the floor on a mat.
Bend your right knee and keep your foot on the ground. You should keep your left leg outstretched.
You should have your right leg almost under your buttocks.
Release the right knee and slowly slide it to the left side towards the ground to cross the left leg. If possible, touch the floor next to your left foot.
When it hurts, stop stretching and return to your original position. Never stretch through pain.
Keep your right foot in the same place. Stretch on and lift the heel off the ground if necessary.
Turn your head to the right and turn your whole upper body in the same direction. Your back may crunch, but may not. Regardless, this stretch shouldn’t hurt you and it should be nice for you.
Stretch until your back is crispy or you reach the extreme position. Then lift the knee and point it upwards. Finally, stretch it to its original position.
Repeat the whole procedure on the opposite side of the body – lift the left leg and stretch it over the right leg. You may only hear crunches on one side, but if you repeat the process on the other side again, you may be able to crunch several vertebrae of your spine.
Lie face down on a solid surface and stretch your arms along your body. It is best to lie on the carpet or mat. Do not lie on a mattress or soft pillows that will not support you.
Lean your head to the side, but don’t back it with a pillow to avoid unnecessarily straining your neck muscles and injuring yourself.
Tell your partner to put his dominant foot on your back. Ask him to transfer the weight to this leg and gently press on your hips.
Your partner’s leg should stabilize your back. The pressure should be strong but not too strong. The other leg should still be on the ground.
Pressure is part of back crunching, but if you feel severe pain, immediately tell your partner to take your leg off.
Ask your partner to lean forward, grab your hands and gently pull them upwards. Keep your arms outstretched and strong, but do not stretch them at your elbows so as not to unnecessarily strain your joints.
Tell your partner to gently pull your arms and keep your leg firmly in place under your shoulders. Your back will bend a little, depending on how flexible you are. Some people don’t have a problem, others have less developed muscles, so they don’t bend too much.
Be careful if your back is crunchy. It may crunch your back several times, but you shouldn’t try too hard to avoid hurting your joints or muscles.
Use a foam roller
Place the foam roller on a firm, level surface and lie on your hips. Put your feet together, bend your knees and hold your knees with your hands. Raise your head slightly to engage your abdominal muscles.
Foam rollers are great tools for crunching and stretching your back, but if you don’t have them, you can improvise. Some people use a plastic tube wrapped in a mat, which is harder than a classic foam roller, so it’s not very suitable for beginners.
Lift your back slightly and rest your feet on the ground. Start riding the foam roller. You can stretch and bend your legs and ride back and forth. The foam roller will move under your back.
If you want to stretch your upper back as well, move along the cylinder to your shoulders. It will probably crunch your back several times.
Continue until it crunches in your back. If you haven’t crunched your back recently, it should crunch you a few times. Remember these things:
Lift your back and engage your abdominal muscles. Don’t back down!
Keep your feet still on the ground and try not to move them.
Be relaxed. When you are relaxed, you have a better chance of crunching in your back.
Try to stretch your hips with a foam roller. Lie on your back on the foam roller. Lift one thigh at a right angle to the torso. The leg should be flush with the torso. Hold your knee with your opposite hand. (If you lift your left thigh, grab it with your right hand.) Place your free leg and free hand on the ground and start rolling your hips after the roll.
When you hear a crunch, relax and repeat the whole process on the other side.
You can stretch your whole leg in the air and roll your back on the roller. Lie on your hips roller, lift your thigh and leg at right angles and keep them stretched in the air. Put your free foot and free hand on the ground and start rolling your back on the roller.
Sit in a comfortable chair without armrests. A chair without armrests is better because you will be able to move your arms freely.
Bend your elbow and pull it to the opposite knee. For example, bend your right elbow and place it on the outside of your left knee.
Turn in the direction of the knee you are using. If you have placed your right elbow on your left knee, turn your torso to the left. If you have placed your left elbow on your right knee, turn right.
Turn slowly and carefully. You should not make any sharp movements. It is best to push relaxed and slowly.
When you hear your back crunch, change sides.
You can also try the same movement while sitting on the ground. Bend your right knee and pull your right leg in front of the outstretched left leg, which should lie on the ground. Rest your left elbow on the outside of your right leg. Turn right and lean your left elbow on your right knee.
It is the same stretch as when sitting on a chair – in both of these exercises you rest your elbows on your knees. When you hear your back crunch, change sides and stretch to the other side.
Health risks and other information
It is generally not dangerous to crunch your back. It is best to leave these procedures to chiropractors and masseurs, but you can do it yourself at home. You just have to be careful not to feel any pain or discomfort. If something starts to hurt when you have a crunch in your back, stop immediately.
What happens when you crunch your back? When you crunch your back, bubbles of carbon dioxide and nitrogen quickly escape from the surrounding tissue into the joints. A temporary vacuum is created, which causes a crisp sound.
But back crunching is not the same as comparing vertebrae. Back crunching is basically pleasant and may not solve any long-term back pain problem. It can help you temporarily from minor pain, but in some cases it can only make your problem worse.
Have you ever noticed that crunching your back leads to a cycle of pain and relief? You crunch your back and it will relieve you, but the next day your back hurts again and you have to crunch them again. Only a chiropractor can usually correct this cycle.
What does a chiropractic comparison of vertebrae look like? The doctor will level all the protruding vertebrae so that they are correct and do not press on each other. Unfortunately, this procedure can only be performed by a chiropractor – even a qualified doctor cannot perform it himself.
In addition to crunching your back, you should stretch regularly. There are lots of great exercises that will stretch your back so you don’t have to crunch them. They are less dangerous and will also relieve you of pain. For example, try:
Yogic positions: cat, dog, pigeon, or chair
Basic stretching exercises for the hips
You should not exercise right after crunching your back. If you start exercising immediately after crunching your back, you could get injuries, such as a protruding plate. So you should crunch your back after exercise, or stretch properly instead of crunching.