Back and Neck Stretching Routines for Beginners

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.

Simple Back Stretch

A highly beneficial stretch 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. 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. Pull gently with the hands, thereby opening up the shoulders and stretching the upper back. Hold this position for up to 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. 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.

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 need to bend down, then use your legs instead of your back to carry the load when you lift.

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.