When tension builds up in your fingers, neck, back or other joints, cracking them might provide you with temporary relief. However, it’s important to know how to crack your joints correctly in order to reduce your risk of damaging them.
Stretch Your Joints First
Stretching the muscles in your joints helps relieve tension, which means you won’t have to do as much cracking. Do simple stretches without straining these muscles too much or you could risk injuring them. For example, you can bring your knees to your chest while lying on your back in order to stretch your back muscles. You can also simply stretch your fingers if you plan on cracking those joints.
Extend Your Joints
Extending your joints might make it easier to crack them. The way to do this depends on which joints you’re going to crack. For example, you can extend your back or neck by stretching it out. Place your hands on the area that seems to have the most tension while extending your joints, which might also help. If you’re going to crack your finger joints, you can lace your fingers together and extend them.
Turn or Twist Your Joints Slowly
You can crack your neck, back, fingers and other joints by twisting or turning them slowly. Avoid making faster twists or turns, which could cause damage to your joints by tearing a muscle or other soft tissue. Do these twists and turns in a gradual motion until you hear a cracking sound or feel a popping sensation. This should help ease pressure on the affected joints.
Sit in a Chair
Sitting down as you twist or turn your back or neck helps give you more leverage when you’re cracking it. You can hold onto the back of the chair while turning or twisting, which can give you an easier time cracking these joints.
Don’t Use Dangerous Techniques
Don’t have someone give you a bear hug or walk on your back in order to crack it. You should also be careful about how you crack your neck to avoid damaging it. Stick to safe and proper ways instead.
If you’re having trouble cracking your joints the right way or if you’re experiencing ongoing pain, keep in mind that a chiropractor might be a better option for you. Chiropractors know how to make adjustments to your back and other joints in order to relieve pain and tension.