Back and Neck Stretching Routines 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.
Simple 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. Gently pull with your hands, which will open up your shoulders and stretch your upper back. Hold this position for up to 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.
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. Maintaining good posture is essential. Be extra cautious when you're lifting a heavy item. 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. A properly supportive pillow and mattress are important, and keep the temperature set right so that you don't have a restless sleep. Stretching lightly just before you go to bed will lead to relaxed muscles and a peaceful sleep.