Beginner Stretching Routines for Back and Neck
Filed Under: Fitness and Work outs
There’s a vast array of stretching routines that target your back and neck, most of them easy and effective. These basic techniques are perfect for those who are new to stretching.
Beginner Back Stretch
The basic back stretch is one of the most effective stretches you can do to benefit your lumbar region. 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 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. With your hands remaining on the floor, set your feet wide apart and position your arms inside 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
Shoulder rolls are the easiest stretches around. Either sitting or standing upright, rotate your shoulders upwards, backwards, down then forward. Start with small circles and work up to a larger movement. Do 10 circles in the backwards direction, then reverse direction and do 10 repetitions going 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. Maintaining good posture is essential. Take care when lifting heavy objects. 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. 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.
