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.
Basic 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 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
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.
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 arrangements also have a role in minimizing your neck and back pain. A properly supportive pillow and mattress are important, and keep the temperature set right so that you don't have a restless sleep. By doing a few easy stretches before you go to sleep at night, you'll relax your muscles and have a sound sleep.
Basic 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 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
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.
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 arrangements also have a role in minimizing your neck and back pain. A properly supportive pillow and mattress are important, and keep the temperature set right so that you don't have a restless sleep. By doing a few easy stretches before you go to sleep at night, you'll relax your muscles and have a sound sleep.
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.
No comments:
Post a Comment