There are virtually hundreds of different kinds of stretching routine for your neck and back that are simple to do and produce results. If you’re a newbie trying to loosen up, give these easy techniques a try.
Beginner 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. Relax the head downwards and push using the fingertips; feel the stretch in the back as you do this. 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. 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. Hold this position for up to 30 seconds.
Shoulder Rolls
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. 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 very careful if you have to lift something heavy. Bend down first, and avoid using your back to bear the load as you’re lifting; use your legs instead.
How you sleep at night also impacts the discomfort you feel in your neck as well as your lower back pain. 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. Doing some light stretches right before bed will relax your muscles and get you ready for a restful night.