Popping Your Back

Topic Title: Popping Your Back
Created On: 04/28/2005 05:51 PM

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 07/19/2011 01:35 PM

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Posts: 51

Here are some exercises that can help pop the back:

1. Lie on your stomach with your arms over your head and your thumbs pointing to the ceiling. Maintain a slight chin tuck position (avoid looking up with your head) and raise your chest slightly up the floor. Hold for 45 seconds or as long as you can.

2. Lie on the left side of your body with your legs out straight (feed staggered with your right foot in front) keeping your hip and shoulder in line. Then, support your upper body with your left forearm, placing your left elbow directly under your left shoulder. While avoiding rotating forward or backward, raise your hip up off the floor and hold for 45 seconds or as long as you can. Repeat directions lying on the right side of your body.

3. Support the body in a plank position with the forearms shoulder width apart and the feet together. Keep a straight line through the knee, hip and shoulder. Maintain contraction of the transverse abdominal (suck abs in against gravity). Hold for 45 seconds or as long as you can.

4. While on your hands and knees, maintain abdominal hollow and keep back flat. Slowly extend your right leg behind you while at the same time extending the left arm our in front of you until parallel with the floor. Keep your trunk square and stable while hold position for 45 seconds or as long as you can. Then repeat using left leg and right arm.

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 04/28/2005 05:51 PM

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Posts: 5

Hey all, my lower back has been feeling a little tight, but there really isn't any pain. I was wondering, is there anyway you could get someone to pop your back, or some way your could do it yourself? I already know about the person putting their arms around your from behind, then pulling your upper body back to pop the spine. Thanks.
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