Back and Neck Stretching Routines for Beginners

There are virtually hundreds of different stretching routines 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.

Basic Back Stretch

A highly beneficial stretch 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. 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. 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. 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

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. 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. Take care when lifting heavy objects. You need to bend down, then use your legs instead of your back to carry the load when you lift.

How you sleep at night also impacts the discomfort you feel in your neck and back. A properly supportive pillow and mattress are important, and keep the temperature set right so that you don't have a restless sleep. Doing some light stretches right before bed will relax your muscles and get you ready for a restful night.