exercise and health

Neck and Back Stretches for Beginners

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.

Basic Back Stretch

One of the most useful stretches you can do 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 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. 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. 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. Begin with a small circular movement, then gradually increase it to a larger circle. Do 10 circles in the backwards direction, then reverse direction and do 10 repetitions going 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. Good posture is critical. 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 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.

Tags: basic back stretch, basic stretching techniques, ow impact exercise, stretching routines