How to Crack Your Lower Back
Lie face-up, flat on your back with your hands by your side and your legs flat., Bend your right knee, keeping your right foot flat against the floor or surface., Allow your right knee to move slowly to the left and down towards the floor., Turn...
Step-by-Step Guide
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Step 1: Lie face-up
Get in a comfortable position and completely relax your muscles.
Spread your arms out flat against the floor until they're in line with each other and perpendicular to your torso.
The area where you lie should have a flat, firm construction.
Yoga mats or towels can provide padding if needed. -
Step 2: flat on your back with your hands by your side and your legs flat.
Your left leg should remain extended and flat in its initial position.
When your right leg is bent, your right foot should be close to but not touching your buttocks. , Your right knee will cross over your left leg.
If possible, twist until your right knee comes in contact with the floor on the outside of your left leg.
If you reach a point of pain, stop the stretch, and return to the original position.
Do not stretch past the point of comfort.
Maintain the positioning of your right foot, but as you continue the twisting motion, the sole may lift from the floor. , While often effective, your back may or may not crack during the space of this method.
Regardless the stretch should feel painless and comfortable at all times. , Bring your knee back, pointing up towards the ceiling before extending your right knee into its starting position. , Though you may hear or feel your back crack after only stretching to one side, you may find it possible to crack different vertebrae of your spine by repeating the process on the opposite side. -
Step 3: Bend your right knee
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Step 4: keeping your right foot flat against the floor or surface.
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Step 5: Allow your right knee to move slowly to the left and down towards the floor.
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Step 6: Turn your head to face right and rotate your upper body slightly in the same direction.
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Step 7: Stretch until you feel your back crack
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Step 8: or until you reach your comfortable height of flexibility.
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Step 9: Repeat the process by bending your left leg
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Step 10: and guiding it down and over your extended right leg.
Detailed Guide
Get in a comfortable position and completely relax your muscles.
Spread your arms out flat against the floor until they're in line with each other and perpendicular to your torso.
The area where you lie should have a flat, firm construction.
Yoga mats or towels can provide padding if needed.
Your left leg should remain extended and flat in its initial position.
When your right leg is bent, your right foot should be close to but not touching your buttocks. , Your right knee will cross over your left leg.
If possible, twist until your right knee comes in contact with the floor on the outside of your left leg.
If you reach a point of pain, stop the stretch, and return to the original position.
Do not stretch past the point of comfort.
Maintain the positioning of your right foot, but as you continue the twisting motion, the sole may lift from the floor. , While often effective, your back may or may not crack during the space of this method.
Regardless the stretch should feel painless and comfortable at all times. , Bring your knee back, pointing up towards the ceiling before extending your right knee into its starting position. , Though you may hear or feel your back crack after only stretching to one side, you may find it possible to crack different vertebrae of your spine by repeating the process on the opposite side.
About the Author
Kimberly Watson
Kimberly Watson is an experienced writer with over 4 years of expertise in lifestyle and practical guides. Passionate about sharing practical knowledge, Kimberly creates easy-to-follow guides that help readers achieve their goals.
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