There's a vast array of stretching techniques that target your back and neck, most of them easy and effective. These basic techniques are perfect for those who are new to stretching.
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 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 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. Gently pull with your hands, which will open up your shoulders and stretch your upper back. Hold this position for up to 30 seconds.
The Shoulder Roll
Shoulder rolls are the easiest stretches around. Either sitting or standing upright, rotate your shoulders upwards, backwards, down then forward. 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. 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. - 16004
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 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 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. Gently pull with your hands, which will open up your shoulders and stretch your upper back. Hold this position for up to 30 seconds.
The Shoulder Roll
Shoulder rolls are the easiest stretches around. Either sitting or standing upright, rotate your shoulders upwards, backwards, down then forward. 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. 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. - 16004
About the Author:
A stretching routine is one of the most important aspects of total body fitness. The many benefits of this low impact exercise are reason enough for everyone to stretch on a regular basis. Learn more about the benefits of stretching and how to develop an effective routine at Stretching Routines: Tips and Advice for a Good Stretching Workout.
