Back and Neck Stretching Routines for Beginners

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Back and Neck Stretching Routines for Beginners

Tuesday, September 23rd, 2008 Subscribe To Our Feed

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. 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. 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. 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 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 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. Doing some light stretches right before bed will relax your muscles and get you ready for a restful night.

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