Neck and Back Stretches for Beginners

There are virtually hundreds of different kinds of stretching routine 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.

Beginner 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. 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 and wrap your arms around the back of the calves, then grasp your ankles. Gently pull with your hands, which will open up your shoulders and stretch your upper back. Hold this position for up to 30 seconds.

The Shoulder Roll

Shoulder rolls are the easiest stretches around. Sit or stand comfortably, then rotate your shoulders up, back, down and forward, in that order. Start with small circles and work up to a larger movement. Do 10 circles in the backwards direction, then reverse direction and do 10 repetitions going forward.

Don’t forget that a stitch in time saves nine; take care that you avoid movements and actions that will cause back and neck pain. It’s important that you watch your posture. Take care when lifting heavy objects. You should first bend down, and let your legs, not your back, take the load when you lift.

Your sleeping arrangements also have a role in minimizing lower back pain and neck soreness. 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. By doing a few easy stretches before you go to sleep at night, you’ll relax your muscles and have a sound sleep.

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Tagged with: back stretches • neck stretches • stretching • stretching exercises • stretching routines

Filed under: Alternative Therapies

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