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.

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Maybe you already know that there are numerous advantages to a stretching routine for your muscles. But are you aware that there is more than one type of stretching routine? These movements are known as static and dynamic stretches.

A dynamic stretching routine is most often performed just prior to a vigorous physical activity such as a workout at the gym, a dance class, or a sporting event. Dynamic stretches incorporate muscle movement into the routine.

On the other hand, a static stretch refers to a position that is held for a number of seconds, at least ten, before relaxing the muscle.

Both of these stretching routines have pluses and minuses, depending on your needs. Static stretches particularly seem to cause controversy among fitness experts. Even though stretching has been a part of fitness programs for any number of years, experts still disagree over the benefits of the various styles.

Static Stretching Routines

Static stretches are generally done just before a vigorous aerobic workout or an extended weight training session. The benefits of static stretches for your muscles are impressive, and include a boost in performance of your blood circulation. Better blood circulation leads to a better delivery of oxygen to your muscles and organs.

The benefits of stretching your muscles are best achieved by doing a variety of stretches each targeted to a different area of your body such as the chest, legs, arms, neck, and back.

Dynamic Stretches

Dynamic stretches are common among professional and competition athletes. But they have benefits even if you’re not heading into an intense workout. While performing these kinds of stretches, you will want to move around while trying to get the maximum stretch out of your muscles.

By performing a dynamic stretching routine, you won’t have to wait for your muscles to warm up and reach maximum capacity. Getting into high gear with cold muscles can lead to injury, strains and cramps.

So you now see that static stretches and dynamic stertches each have their strong points. Really, the choice is up to you and will depend on what you’re trying to accomplish in your fitness routine.

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