Neck and Back Stretches 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 a newbie trying to loosen up, give these easy techniques a try.

Simple 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 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. 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. Maintain this pose for about 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. 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. Take care when lifting heavy objects. 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. 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.