Neck and Back Stretches for Beginners
If you’re looking for a good stretching routine that targets your back and neck, there are lots of them available, most of them easy and effective. 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. Relax the head downwards and push using the fingertips; feel the stretch in the back as you do this. 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. 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. Hold this position for up to 30 seconds.
Shoulder Rolls
A shoulder roll is one of the easiest stretches you can do. Either sitting or standing upright, rotate your shoulders upwards, backwards, down then forward. 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. Good posture is critical. Be very careful if you have to lift something heavy. 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. 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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