Neck and Back Stretches for Beginners
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.
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. Maintain this position for 30 seconds (if it’s too hard at the start, work up gradually to this length of time).
Wide Back and Shoulder Stretch
This stretch should directly follow 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. Take your hands off the floor and grasp your ankles by wrapping your arms around the back of your calves. Gently pull with your hands, which will open up your shoulders and stretch your upper back. Hold this position for up to 30 seconds.
Shoulder Rolls
Shoulder rolls are the easiest stretches around. 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. 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. Maintaining good posture is essential. Be extra cautious when you’re lifting a heavy item. 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. Stretching lightly just before you go to bed will lead to relaxed muscles and a peaceful sleep.
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