There are virtually hundreds of different stretching techniques for your neck and back that are simple to do and produce results. These basic techniques are perfect for those who are new to stretching.
Beginner 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. Either sitting or standing upright, rotate your shoulders upwards, backwards, down then forward. 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.
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. Take care when lifting heavy objects. You should first bend down, and let your legs, not your back, take 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.
Beginner 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. Either sitting or standing upright, rotate your shoulders upwards, backwards, down then forward. 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.
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. Take care when lifting heavy objects. You should first bend down, and let your legs, not your back, take 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:
Lots of people have discovered that doing stretching routines a few times each week is a great way to improve their flexibility and fitness. It's an ideal low impact exercise which you can do at any pace that you find comfortable. Find out more at the Stretching Routines site.
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