Beginner Stretching Routines for Back and Neck

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.

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. Relax the head downwards and push using the fingertips; feel the stretch in the back as you do this. 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 stretch should directly follow 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. Maintain this pose for about 30 seconds.

Shoulder Rolls

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. 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. Maintaining good posture is essential. Take care when lifting heavy objects. Bend down first, and avoid using your back to bear the load as you’re lifting; use your legs instead.

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. Stretching lightly just before you go to bed will lead to relaxed muscles and a peaceful sleep.