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How to Crack Your Upper Back

How to Crack Your Upper Back
Four Methods:Crack Your Own BackCrack Your Back With a Medicine BallHave Someone Else Crack Your BackOther Ways to Crack Your BackCommunity Q&A
Cracking your back is quite simple. You may crack it by yourself naturally, with props or have a friend do it for you. Repeated cracking may make adjustments at the chiropractor much easier, and can help with back pain.

Method1

Crack Your Own Back

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1
Place your hands behind your back, one on top of another. Press on your spine as high up as your hands will reach. Stretch backward, leaving your hands pressing on your spine, and you should get some satisfying pops.
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2.Sit in a chair with a short back. Slide your butt toward the edge of the seat until the chair back touches the part of your back you wish to crack. Place your palms on your forehead and exhale slowly. Your head and shoulders will sink down behind the chair and should offer you a few good cracks.
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3.Stand up straight with a wall corner in the center of your back. Bring your arms backward by squeezing your shoulder blades. This gentle stretch can help crack your back naturally.
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4.Laying on a hard flat surface, bring your knees to your chest. Grab your feet with your hands. Tuck your chin to your chest and use your feet to push against as if you’re trying to arch your back to touch the opposite wall. Turn onto other side and repeat.
Method2

Crack Your Back With a Medicine Ball

1.Crack your middle back. Sit on the exercise ball. Slowly walk your feet out and lower yourself onto the exercise ball so that your back is resting over it. Allow yourself to completely relax. Slowly move forward and back, so the ball rests over different parts of your back.
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2.Crack your upper back. Kneel in front of the exercise ball. Slowly roll the ball forwards, leaning forward as the ball moves away from you. Once you’ve fully stretched out, allow your upper and middle back to relax and sag for a bit.
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3.Crack your lower back. Lay your chest and abdomen on top of the medicine ball. Slowly roll forward so that your toes touch the ground, but your knees do not. Allow your arms to hang loosely around the ball and relax the muscles in your back.
Method3

Have Someone Else Crack Your Back

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1.Lay down on a firm surface like a floor. Have your arms at your sides, elbows bent and hands on either side of your head. The head should be to one side.
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2.If you’re feeling tense, ask your friend to give you a quick rub down to relax you.
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3.Have them put their hands on either side of your spine. Their fingers should point toward the sides of the body. There will be about 1 to 1.5 inches (2.5 to 3.8 cm) between the base of their palms.
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4.Exhale as they gently push down and forward at the same time. Their hands will always be touching your back and will not slide up the back either.
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5.Have them start in the middle of the back and work upward, little by little. They should eventually find a spot that will produce a few good cracks.
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