Back and Neck Stretching Routines for Beginners
There are virtually hundreds of different stretching routines for your neck and back that are simple to do and produce results. These basic techniques are perfect for those who are new to stretching.
Basic Back Stretch
A highly beneficial stretch for your spine is the basic back stretch. Here’s what you do: Standing upright, contract your abs as you bend forward at the hips, lowering your hands to the floor. Then relax your head down and push with your fingertips while you feel the stretch in your back. Hold the position for 30 seconds (build up to this amount of time if you find it difficult at the beginning).
Wide Back and Shoulder Stretch
This move follows right after the basic back stretch. While your hands are still on the floor, stand with your feet wide apart and your arms positioned on the inside of your legs. Lift your hands off the floor and 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.
Shoulder Rolls
The shoulder roll is a very easy stretch. 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. Perform 10 circles going backwards, and then switch directions and do 10 reps forward.
Remember that an ounce of prevention is worth a pound of cure, so take precautions in order to avoid having to deal with neck and back pain in the first place. It’s important that you watch your posture. Take care when lifting heavy objects. You need to bend down, then use your legs instead of your back to carry the load when you lift.
Your sleeping arrangements also have a role in minimizing lower back pain and neck soreness. A properly supportive pillow and mattress are important, and keep the temperature set right so that you don’t have a restless sleep. Doing some light stretches right before bed will relax your muscles and get you ready for a restful night.
