Back and Neck Stretching Routines for Beginners

There's a vast array of stretching routines that target your back and neck, most of them easy and effective. If you're just starting out, try these simple techniques to help you loosen up.

Basic Back Stretch

The basic back stretch is one of the most effective stretches you can do to benefit your lumbar region. Here's what you do: Standing upright, contract your abs as you bend forward at the hips, lowering your hands to the floor. Then relax your head down and push with your fingertips while you feel the stretch in your back. 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 move follows right after 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. 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. 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.

How you sleep at night also impacts the discomfort you feel in your neck and back. 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. By doing a few easy stretches before you go to sleep at night, you'll relax your muscles and have a sound sleep.