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How To Crack Your Back - 16 Steps (With Pictures) - WikiHow
How To Crack Your Back - 16 Steps (With Pictures) - WikiHow
How To Crack Your Back - 16 Steps (With Pictures) - WikiHow
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Other Methods
Feel like you need to crack your back? Here are some safe ways to do it, as
well as some riskier methods.
Try stretching your back muscles without cracking your spine. You might feel
tension in your back because of a strained or tight muscle, not a spinal issue. The
movements listed in this section will help you stretch your back as a whole, as well as
occasionally resulting in popping your spine.
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it closer. Point your toes on this leg. On the left leg, keep it out straight, with
the toes flexed back.
Place your left hand on your right knee, and stretch your right arm away from
your body at a 45-degree angle, palm facing upward. Your right shoulder blade
should feel like it's completely flat on the floor.
Use your left hand to move your right knee across your body. Your right leg
should still be bent up to your chest.
Slowly, press your right knee farther down on the other side of your body, as if
you're trying to make it touch the floor. Keep your movements gentle and slow.
After you've stretched, bring your right knee back up to your chest, and
straighten your leg. Repeat the process with your left leg, crossing it to the
right side of your body.
Try a kneeling twist. Avoid this exercise if you have bad knees.
Kneel on the floor, with your knees about shoulder-width apart.
Hold your arms straight out to your sides, like a T.
Arch your back slightly and twist, as if attempting to touch your right hand to
your left foot and vice versa. If you can touch your feet, great! If not, don't push
it! It should stretch your back regardless of how flexible/inflexible you are.
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Stretch your spine. This is a stretch used in Pilates to loosen up your spinal
column.
Lay flat on the floor. A hard floor is best - if it's too hard, lie on a yoga mat or
bath towel.
Bring both knees up to your chest.
Cross your arms over your knees, so that each hand is clasped to the opposite
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shin.
Slowly rock forward and backward on your spine. Keep your movements
gentle, and build momentum gradually. Aim to feel each individual piece of
your spine on the floor at some point during your rocking.
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Stretch your back without twisting. This stretch modifies a yoga position known
as child's pose.
Kneel on a bed, about half your body-length from the edge, with your heels
resting on your buttocks.
Bend forward at the waist, walking your fingers forward until you can just
barely grasp the edge of the bed with your finger tips. (Placing your knees at
the exact right distance from the edge will take a few tries.)
Lift your buttocks off your heels slightly so you can walk your fingers forward a
bit more and get a solid grasp of the edge of the bed.
Relax your back into an arch, exhaling completely.
Slowly drop your buttocks back towards your heels to leverage your weight
against your grasp of the edge, with your arched, relaxed back in the middle.
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out entirely.
After each stretch downward, do a full sit-up to bend your spine in the opposite
direction, then stretch back downward, sliding your shoulder blades farther and
farther off the edge of the bed each time
Note that a few centimeters is the difference between cracking a vertebrae
gently and putting uncomfortable pressure on it. Feel it out before you stretch
all the way down.
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Your friend should then push your back with his or her chest.
Video
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Tips
Try the suggestions in the first section. If it doesn't work, only then you
should move on to the potentially exercises.
There are many resources on the web describing safe ways to "crack
your back", from professionals like chiropractors, physical therapists
and yoga instructors. However, none of them call it that. You have to
search for phrases like "how to get full range of motion in back", or
"how to mobilize your thoracic spine."
Don't crack your back so frequently. This could result as a bad
backache problems after some time.
Warnings
Consult a chiropractor for additional stretches and/or manipulation
techniques. You should never attempt to adjust your own spine. Use
caution exercising any of these techniques.
Overly mobile vertebrae can be very dangerous and painful.
Be aware of the pressure you are applying when trying to crack your or
anyone else's back. If you or your partner start to feel an ache or pain,
stop immediately.
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Article Info
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Thanks to all authors for creating a page that has been read 2,117,215 times.
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