If you’re looking for a good stretching routine that targets your back and neck, there are lots of them available, most of them easy and effective. If you’re a newbie trying to loosen up, give these easy techniques a try.
Simple 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. 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. Maintain this pose for about 30 seconds.
The Shoulder Roll
A shoulder roll is one of the easiest stretches you can do. Sit or stand comfortably, then rotate your shoulders up, back, down and forward, in that order. 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.
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 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 habits also play a part in preventing lower back pain 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.