How do I crack my own back?
2007-05-23 13:58:12 · 3 answers · asked by Ashley M 1 in Health ➔ General Health Care ➔ Other - General Health Care
If you are referring to the cracking similar to when you crack your knuckles, there are some good yoga stretches that will achieve the effect. One is the basic seated twist for your lower back. While sitting upright and legs extended forward, lift your left knee up, foot resting on floor (leg retracts towards you), twist gently to the left...keep your spine upright as you inhale, twist a little more as you exhale. Keep the spine vertical as you do the twist..and do not twist beyond what you are comfortable with....90 degrees is good if you are measuring from your chest plane. Do the mirror opposite on the other side.
Now regarding this 'cracking'...the pop sound is the release of carbon dioxide gas which has been building up in small gas pockets in most of your joints. There is no known benefit to 'cracking', although it has a psychological effect of relief. Stretching, on the other hand, has known benefits...if you keep your flexibility, you keep your youth.
Another method is to hold your elbows pointed down, slightly in front of your stomach, not at your sides. Have a friend try to lift you by your elbows. Resist the elbows from moving as they lift you. This is a great spinal decompression because you are basically hanging your spine from your shoulders. You can do this also by sitting at a chair with solid armrests...put your palms on the armrests and try to lift your body off the seat with no help from the legs. This has the same effect of dangling your spine for decompression; however, it doesn't 'pop' as much as the previously mentioned method...but it's great to do when your stuck in an airplane seat.
Okay, now you got me started on spinal decompression. To get a more complete neck area spinal decompression, you will need to read up on yoga 'inversions' ...any position where your head dangles down. The most common and probably the safest inversion is the 'downward dog'. Headstands are also inversions but I think those are too dangerous. Or you can strap onto one of those inversion boards that flip over and hang you by the feet.
2007-05-31 13:05:14 · answer #1 · answered by Ken F 5 · 0⤊ 0⤋
sit in a low backed chair nad push off a wall so that the chair stays and you lean back
2007-05-23 14:21:29 · answer #2 · answered by Go Mike 4 · 0⤊ 0⤋
you DONT! go to a chiropractor. you dont want to end up paralyse right?
2007-05-30 08:54:56 · answer #3 · answered by RD119 3 · 0⤊ 1⤋