Cracking your back is one of the most common injuries among athletes. Cracked backs are very painful and may cause other problems such as headaches, fatigue, pain in joints and muscles, difficulty breathing or even death. There are many different methods to crack your back but there is no single best method which will work for everyone. The main thing that needs to be kept in mind when cracking your back is proper technique.
There are several techniques used to crack your back. Some of them involve using a barbell while others use weights or machines. These techniques have their pros and cons and it all depends on what type of person you are. If you’re not sure about any particular technique then consult with a professional who specializes in sports medicine. They’ll be able to give you some advice on which technique would suit your body better.
Barbell Technique: Barbell technique involves using a barbell to perform the exercise. You’ll need a weight that’s between 50 and 100 pounds. You’ll want to keep the weight light enough so that you don’t injure yourself too badly if you do make contact with something during the exercise. A good way to ensure safety is to wear proper protective gear such as gloves, knee pads, elbow sleeves etc.. The barbell technique is a bit aggressive but it’ll definitely crack your back if you do it the right way.The first thing you need to do is to lie face down on a weight bench.
You can also do it directly on the floor if you don’t have access to a proper weight bench. The next thing you need to do is lift both of the ends of barbell up over your head, putting all of the weight in your hands. From there, you want to lift the barbell up slightly and then drop it behind your head. This will cause your back to crack. If this doesn’t do the trick then you can try again but this time lift the weight a little higher before dropping it.
Dumbbell Technique: Dumbbell technique involves using dumbbells to perform the exercise. You’ll need two dumbbells of the same weight in order for this technique to work properly. You’ll start the same way you would start the barbell technique. You’ll want to lift the dumbbells over your head and then drop them directly behind your head. Be careful when dropping the dumbbells as you don’t want to hit anything that might result in injury.
This method is less aggressive than the barbell method and it’s safer because you’re not lifting as much weight. This is a good method to try if you’ve had trouble with the barbell method in the past, or if you just want to be extra safe.
The Push: This technique involves using a special piece of equipment called a spinal corrector. This is a very expensive piece of equipment and not everyone will have access to one. If you do decide to use this method then make sure that you consult a professional first just to make sure that you’re using it properly. To perform this method, all you have to do is place your arms through the arm holes of the spinal corrector and then lean forward. Next, have a friend push you backwards while you lean further and further back.
As always, make sure that you’re safe when doing this exercise. Don’t have your friend push you too hard or they could injure you if they push you too hard. Be careful and ensure that your friend knows not to push too hard.
The Stir the Pudding Technique: This technique is more of a torture method than a real technique but it does work quite well if you can stand the pain. To perform stir the pudding, get into the same position that you would if you were doing the barbell or dumbbell technique. Next, have a partner (or your own hands) begin to slowly rotate your body in a clockwise direction. Your partner should apply enough pressure so that you begin to lift off of the ground slightly. Once you’re lifted off of the ground, have them slowly rotate you in a counterclockwise direction.
This will cause your back to crack, and this time it should crack all the way from your tailbone to your neck. This is a very painful exercise so you may want to only perform this one several times per week.
Tips and Tricks:
Make sure that you’re wearing clothing that won’t restrict your movement while you do this exercise. Shorts and a t-shirt are fine but nothing restrictive.
Warming up before you do this exercise will help prevent injury. Do some light stretches before you begin. After you’re done with the exercise you should also do some light stretching to help prevent injury and speed up the recovery process.
This exercise can be painful, but that doesn’t mean that you can ignore pain completely. If you find yourself in severe pain when performing this exercise then stop immediately. The pain doesn’t necessarily mean that you’re doing damage to your body, it could just mean that you need to relax more. However, if the pain is so bad that you feel like you’re about to pass out then it’s best to stop before you do yourself any serious harm.
Be patient and take this exercise slow at first. You don’t want to overdo it and end up pulling a muscle or straining a ligament. Listen to your body and stop if you feel any pain.
In addition to your body listening to your commands, it’s also important that you listen to your partner. You won’t be doing this exercise alone; you’ll have a training partner that will be helping you along the way. Make sure that you both are on the same page and make sure that you are both on the same page. Having a careless partner can lead to you getting a serious injury.
The Lower Back, A Fitfully Problematic Region
Bodybuilding is a sport that requires a great deal of physical exertion. It’s important that your back be strong enough to support the extensive physical wear and tear. Your lower back is one of the most vulnerable and problematic regions in your body. This section will focus on various ways to strengthen and protect this oftentimes troublesome area.
Lower Back: The Gluteus Maximus and the Lower Back
The Gluteus Maximus is a large, square-shaped muscle that makes up the bulk of the buttocks. This muscle not only provides shape to the body but it also plays a very important role in keeping the pelvis and the lower back aligned properly. It attaches to various regions on the hip bone, and it even connects to the thigh bone. In simpler terms, the Gluteus Maximus is involved in hip extension, which is a motion that involves taking the legs back. This motion is crucial not only for running and walking but it also plays an important role in keeping the pelvis and the lower back aligned properly.
If you spend hours sitting down either at school or at work, then your Gluteus Maximus muscle is probably weak and underdeveloped. Many people live their entire lives with weak Gluteus Maximus muscles, and they typically experience lower back pain as a result. Many people seek out medical treatment for this type of problem, and they usually end up being told to place a painful block in their back in order to take the pressure off of it. This is a terrible solution that only leads to a lifetime of even more severe back problems. The best thing to do is to strengthen your Gluteus Maximus muscle, and this can be accomplished with some simple Gluteus Maximus stretches and exercises.
Strengthening the Gluteus Muscle: Bridging
The name of the game is to strengthen the Gluteus Maximus muscle. This can be accomplished through a few specialized exercises.
To begin, lie down on your back in a comfortable position. Bend your knees and place your feet on the floor. Make sure that your knees are bent at a 90-degree angle.
With a small bend in your elbows, place your hands on the side of your head. Make sure that your elbows are not sticking out at an odd angle. Rather, you want them to be aligned directly with your shoulders so that it looks like a table top.
Now, squeeze your Gluteus Maximus muscles together, and lift your hips off of the ground just a few inches. Keep your knees and your feet firmly on the ground. Hold this position for a moment, and then lower yourself back down.
Repeat this exercise as many times as you can. You should begin to feel the effects after a few weeks of exercising 3-4 times per week. After you’ve gotten stronger, you can increase the length of time that you are in the air, and you can also increase the number of repetitions that you do. Always, always, always make sure that you are lifting your hips a few inches off of the ground and never slam your body into the floor. This could cause injury to your back.
One of the most common mistakes that people make is that they try to use their lower backs to lift their bodies into the air. This causes an imbalance in the body which can lead to back pain. The only part of your body that should be moving is your hips. If you are having trouble figuring out whether or not you are using your hips to lift your body, have a friend watch you while you do the exercise. If you are using your lower back, they will be able to tell since your motion will be an up and down wave rather than a smooth motion involving the hips.
How to Prevent Muscle Imbalances
Even if you don’t do any other exercise except for the Glute bridge, your body is going to become much healthier and your posture will improve dramatically. But, in addition to this one Gluteus Maximus exercises there are a few others that can help improve your posture even more and can help you prevent muscle imbalances.
The next exercise is called the back fly. In order to do this exercise you are going to need a bench and some light dumbbells. First, find a bench that is sturdy enough to support your weight. Then, put a light weight in each hand, and sit on the edge of the bench with your back straight.
With a small bend in your elbows, bring the weights out and then back together. Make sure that you are only using your arms and your back to lift the weights. Also, make sure that you keep your arms straight rather than letting them bend. This helps you engage the muscles in your back even more.
The next exercise is for your shoulder muscles which can often get weak if you do a lot of typing or other work that involves a computer. Find some light weights and stand with your feet about shoulder width apart. Your arms should be at your side and your palms should be facing forward. Make sure that there is a small bend in your elbows.
Hold the weights at your side and then lift the weights up until they are slightly above shoulder height and your palms are facing forward. Now, bring the weights back down until your arms are parallel to the ground. Make sure that you use only your arm and shoulder muscles to lift the weight and that you keep your body still as you do this.
This next exercise is great for working out your lower back. Find some light weights and hold them in each hand. Raise the weights up to each side, so that they are at your shoulders level and in line with your ears. Then, move the weights out until your arms are extended straight from your shoulders.
Your body should form a “T” as you do this. Your back should be straight and your shoulders should be back. Make sure that you use only your arm and shoulder muscles to lift the weight.
The next exercise focuses on your abdominal muscles. This is a good exercise for improving your posture because it helps to stabilize your core, which is the center of your body. Stand with your feet about shoulder width apart. Hold light weights in each hand with your arms down at your side.
Now lift the weights up until your arms are at shoulder height and then rotate them so that they are in line with your ears. Slowly bring the weights back down until your arms are at your side again. As you lift the weights, contract your abdominal muscles so that you don’t use any other muscle to lift the weight.
This next exercise is going to focus on your upper back muscles and your biceps. You will need some light weights for this exercise. Stand with your feet about shoulder width apart and bend over at the waist as far as you can, so that your hands are flat on the ground just behind your feet.
Hold the weights in your hands with your arms extended straight out in front of you. Push up with your arms and draw your upper body up until you are standing straight up. Then, slowly lower yourself down until you are back in the bent over position. As you lift up, try to flex your biceps to make the movement more difficult.
This next exercise is going to work on your lower back and your gluteus muscles. Find some light weights for this one. Stand up straight with your feet about shoulder width apart. Extend your arms out in front of you and hold the weights out so that they are parallel with the ground. Your palms should be facing forward.
Sources & references used in this article:
Seeking ways to crack cocaine addiction by K Morris – The Lancet, 1998 – thelancet.com
Culture, the Crack’d Mirror, and the Neuroethics of Disease by G Gillett – Cambridge Quarterly of Healthcare Ethics, 2016 – cambridge.org
‘Blow winds and crack your cheeks’: King Lear in a primary school by J Salway – Cambridge Journal of Education, 1987 – Taylor & Francis
‘Blow, winds, and crack your cheeks!’Shakespeare and Wagner by M Halliwell – Context: Journal of Music Research, 2014 – search.informit.com.au