Beginner Stretching Routines for Back and Neck
There’s a vast array of stretching routines that target your back and neck, most of them easy and effective. If you’re just starting out, try these simple techniques to help you loosen up.
Basic Back Stretch
One of the most useful stretches you can do 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 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. Take your hands off the floor and grasp your ankles by wrapping your arms around the back of your calves. Gently pull with your hands, which will open up your shoulders and stretch your upper back. Maintain this pose for about 30 seconds.
Shoulder Rolls
Shoulder rolls are the easiest stretches around. Either sitting or standing upright, rotate your shoulders upwards, backwards, down then forward. 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.
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. Good posture is critical. Be very careful if you have to lift something heavy. Bend down first, and avoid using your back to bear the load as you’re lifting; use your legs instead.
Your sleeping habits also play a part in preventing back and neck discomfort. A properly supportive pillow and mattress are important, and keep the temperature set right so that you don’t have a restless sleep. 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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