English: A woman in a stretch position.

Back and Neck Stretching Routines for Beginners

There are virtually hundreds of different kinds of stretching routine for your neck and back that are simple to do and produce results. These basic techniques are perfect for those who are new to stretching.

Basic 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 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. Lift your hands off the floor and wrap your arms around the back of the calves, then grasp your ankles. Pull gently with the hands, thereby opening up the shoulders and stretching the upper back. Maintain this pose for about 30 seconds.

The Shoulder Roll

The shoulder roll is a very easy stretch. 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. Be very careful if you have to lift something heavy. You should first bend down, and let your legs, not your back, take the load when you lift.

Your sleeping arrangements also have a role in minimizing lower back pain and neck soreness. A properly supportive pillow and mattress are important, and keep the temperature set right so that you don’t have a restless sleep. By doing a few easy stretches before you go to sleep at night, you’ll relax your muscles and have a sound sleep.

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