Back and Neck Stretching Routines for Beginners

There's a vast array of stretching routines that target your back and neck, most of them easy and effective. If you're a newbie trying to loosen up, give these easy techniques a try.

Simple Back Stretch

A highly beneficial stretch 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. Then relax your head down and push with your fingertips while you feel the stretch in your back. Hold the position for 30 seconds (build up to this amount of time if you find it difficult at the beginning).

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. Take your hands off the floor and grasp your ankles by wrapping your arms around the back of your calves. Pull gently with the hands, thereby opening up the shoulders and stretching the upper back. Hold this position for up to 30 seconds.

The Shoulder Roll

The shoulder roll is a very easy stretch. Sit or stand comfortably, then rotate your shoulders up, back, down and forward, in that order. 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.

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 habits also play a part in preventing lower back pain and neck discomfort. 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.