8 Easy Steps to Learn How to Arch Your Back?
Everyone’s back is naturally curved inward in the cervical and lumbar areas. However, this natural curve of your back might change if you sit too long working on a computer or driving a car for long hours.
By sitting in one place, your body might become round forward. Additionally, your abdominal and chest muscles might become tight and cause backache and shoulder pain.
You must arch your back to improve your posture and relieve pain. Physical stretches and strengthening exercises can help reverse the situation and make it easier to sit and stand straight.
Performing a few simple physical activities is a great way to increase your flexibility and maintain a healthy posture. But don’t do these exercises unless you’re fully aware of the proper technique for your body. You can practice the cat-cow motion to arch your back.
If you want to know how to arch your back, continue reading this article.
Is Arching Your Back Good Or Bad For You?
Everyone’s back has some arch to it. It is naturally curved inward at the cervical and lumbar regions. Exaggerating the curvature, known as “arching your back,” can throw your body out of alignment, causing back pain and imbalances.
However, sometimes it is good to arch your back if it is too rigid or taut. Due to working from home, many people are facing back problems due to prolonged sitting positions. To relieve your back and make it flexible, it is necessary to arch your back. It can help you to get rid of the pain.
Powerlifters are often advised to arch while benching. When lifting heavy, it’s important to keep your lower back naturally curved so that a back arch will prevent injury.
When performing a bench press with an arch increases the activation of the upper chest just as much as a bench with a flat back. Arching your back increases activation of the mid/lower chest as well. The benefits of arching your back are not just aesthetic.
So yes, arching your back from time to time is good to ensure flexibility. However, it would be best to avoid overarching as it can disrupt your body’s natural posture.
Why Is Arching Your Back Important?
Whether you lift weights for muscle-building or powerlifting, arching your back is important for various reasons. The arch makes bench pressing easier than other positions and adds to the overall weight.
This is especially important for powerlifters, who must use the maximum weight they can lift for one rep. To accomplish this, lifters must lower the bar to their chest and pause until they receive the command to press. The incline will defeat their efforts if they don’t arch their back.
The natural curvature of your back is not an extreme shape; most people exhibit a slight curve at the cervical or lumbar regions. Exaggerating this natural curvature will throw your body out of alignment and cause problems with balance. If you overarch your back, you’ll have a rounded back, which can lead to back pain and balance issues. However, a brief arching back is perfectly normal and beneficial.
If you tend to curve to recline when working, driving, or doing any work, you must take breaks and arch your back. If you don’t do it, your spine will become round and curve in all the wrong places. It will cause various problems. To get relief from the pain and improve your posture, it is necessary to arch your back.
How to Arch Your Back?
If your muscles have become short and tight, arching your back can help relieve the pain and discomfort. It will also help you relax and improve your body’s posture. However, you must avoid overarching your back and follow the right technique, or you might pull a muscle. Here are the simple steps you need to follow to arch your back.
- Step 1: Perform 10 minutes warmup before you start any exercise to arch your back.
- Step 2: Use a yoga mat to get a stable base and footing.
- Step 3: Kneel on your knees and put your hands on your hip.
- Step 4: Straighten your shoulders and bend backward to create an arch in your back.
- Step 5: Push your chest out along with your pelvic area.
- Step 6: Now, slightly remove your hands from your hip and use them to touch your heel behind your back.
- Step 7: Elongate your neck and lift your head back to create a perfect arch.
- Step 8: Hold the position for a few seconds and repeat the movement.
Best Exercises to Arch the Back
Listed below are some of the most common exercises to arch the back. These include the Cat-Cow Stretch, Contralateral Limb Raise, Hamstring Stretch, and Cobra Pose. Depending on your current level of fitness, you may be able to modify these exercises to work for your specific needs.
Contralateral Limb Raise
There are many benefits of contralateral limb raise exercises to arch the back. They target the torso, back, butt, shoulders, and hips. This exercise has three steps and two alternative methods. First, lay flat on a floor mat. Raise the left arm to shoulder height while raising the right leg. Hold for 3 seconds. Continue this exercise until you reach the desired arch in the back. You can use a foam roller or stability ball. Hold the ball between your hands and knees. Use the opposite limb and repeat the exercise.
Hold your ribs down in the Cat-Cow Stretch to arch the back while the tailbone ripples upward. Pull your pelvis toward your spine and press through your fingertips to lengthen the front side of your torso. Keep the chin tucked throughout the movement. Perform this stretch on each breath. Repeat the stretch as many times as you can. This exercise is great for a variety of reasons. The Cat-Cow Stretch is an excellent way to start your day or wind down at the end of the day. It is one of the most basic yoga poses and can be performed anytime, anywhere.
You should be in a neutral posture to perform hamstring stretch exercises to arch the back. Your back should be straight and not hunched forward, so make sure your hips are parallel. This will help to protect your lower back. Moreover, do not extend your hands and toes. Also, keep your hips square, so the stretch is as effective as possible. To achieve the best results, perform hamstring stretches for thirty to sixty seconds. Repeat the exercises at least two times a day.
Performing a Cobra pose is an effective way to open up the chest and strengthen your back. Try to lift the shoulders away from the ears. You may also use your hands to support and maintain a neutral hip position. Hold the pose for a few breaths, and then release. Try to maintain the same alignment throughout the exercise as when you perform the floor version of the pose. The primary movement of Cobra Pose is the extension of the lumbar vertebra. During extension, the upper vertebra tilts posteriorly, making the intervertebral disc thicker and flatter in the posterior region.
Stretching the Lats
Stretching the lats is another important exercise for getting an arch in your back. The lats are the largest muscle in the back, and if they are not stretched correctly, they can cause pain in the lower back. Make sure to perform this stretch slowly and deliberately to avoid straining the muscles.
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