Neck And Back Stretches Perfect For Starting Out

By: Pat Lowe

There's a wide array of stretching techniques that target your back and neck, nearly all of them easy and effective. If you're a beginner attempting to relax your muscles, give these simple techniques a try.
Basic Back Stretch: A very useful stretch for the spine is the basic back stretch. Here's what you need to do: Standing erect, contract your abs while you bend forward at the hips, lowering your hands to the floor. Relax the head downwards and push with the fingertips; feel the stretch in the back while you do this. Maintain this pose for 30 seconds; if you find this too challenging, build up gradually to this amount of time.
Wide Back and Shoulder Stretch: This stretch should directly follow the basic back stretch. While your hands remain on the floor, stand with your feet wide apart and the 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 stance for around 30 seconds.
The Shoulder Roll: Shoulder rolls are the simplest stretches that can be done. Either sitting or standing upright, rotate your shoulders upwards, backwards, down then forward. Begin 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.
You also need to be sure that you avoid movements and actions which will cause back and neck pain. Good posture is very important. And you need to be especially cautious whenever you're picking up a heavy item. You have to bend down, then use your legs instead of your back to bear the load when you lift.
Your sleeping habits also play a role in helping to avoid back and neck pain. It is necessary to have 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 result in relaxed muscles and a peaceful sleep.

Article Source: www.harperandassociatesinsurance.com

If you plan on incorporating a stretching routine into your regular workout, it's important that you understand the difference between static stretching and dynamic stretching. Follow the links to learn more.

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