Neck and Back Stretches for Beginners

There are virtually hundreds of different stretching routines for your neck and back that are simple to do and produce results. If you’re a newbie trying to loosen up, give these easy techniques a try.

Beginner Back Stretch

One of the most useful stretches you can do 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 this pose for 30 seconds; if you find this too difficult, build up slowly to this length of time.

Wide Back and Shoulder Stretch

This stretch should directly follow 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.

The Shoulder Roll

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. 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.

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. It’s important that you watch your posture. Be extra cautious when you’re lifting a heavy item. 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 your neck and back pain. 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. Doing some light stretches right before bed will relax your muscles and get you ready for a restful night.

Tags: back stretches, neck stretches, stretching, stretching exercises, stretching routines