Beginner Stretching Routines for Back and Neck
If you’re looking for a good stretching routine that targets your back and neck, there are lots of them available. Most of them easy and effective. If you’re just starting out, try these simple techniques to help you loosen up.
Beginner Back Stretch
A highly beneficial stretch for your spine is the basic back stretch. Follow these directions: Stand upright, contract your abdominal muscles while bending forward at your hips, and lower your hands to the floor. Then relax with your head down and push with your fingertips until you feel the stretch in your back. Maintain this position for 30 seconds (if it’s too hard at the start, work up gradually to this length of time).
Wide Back and Shoulder Stretch
This move follows right after the basic back stretch. With your hands remaining on the floor, set your feet wide apart and position your arms inside your legs. Lift your hands off the floor, wrap your arms around the back of the calves, then grasp your ankles. Pull gently with the hands, thereby opening up the shoulders and stretching the upper back. Maintain this pose for about 30 seconds.
The Shoulder Roll
A shoulder roll is one of the easiest stretches you can do. Sit or stand comfortably, then rotate your shoulders up, back, down and forward, in that order. Begin with a small circular movement, then gradually increase it to a larger circle. Do 10 circles in the backwards direction, then reverse direction and do 10 repetitions going forward.
Remember that an ounce of prevention is worth a pound of cure. Take precautions in order to avoid having to deal with neck and back pain in the first place. Maintaining good posture is essential. Be very careful if you have to lift something heavy. You should first bend down, and let your legs, not your back, take the load when you lift.
Your sleeping habits also play a part in preventing lower back pain and neck discomfort. You need a supportive mattress and pillow, and make sure the room temperature is comfortable so you’re not tossing and turning all night long. Stretching lightly just before you go to bed, will lead to relaxed muscles and a peaceful sleep.
