There are virtually hundreds of different stretching routines 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.

Simple Back Stretch

The basic back stretch is one of the most effective stretches you can do to benefit your lumbar region. Follow these directions: Stand upright, contract your abdominal muscles while bending forward at your hips, and lower your hands to the floor. Relax the head downwards and push using the fingertips; feel the stretch in the back as you do this. 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 stretch should directly follow 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. Pull gently with the hands, thereby opening up the shoulders and stretching the upper back. Hold this position for up to 30 seconds.

Shoulder Rolls

Shoulder rolls are the easiest stretches around. 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.

Remember that an ounce of prevention is worth a pound of cure, so take precautions in order to avoid having to deal with neck and back pain in the first place. 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.

Your sleeping habits also play a part in preventing lower back pain and neck discomfort. A properly supportive pillow and mattress are important, and keep the temperature set right so that you don’t have a restless sleep. Stretching lightly just before you go to bed will lead to relaxed muscles and a peaceful sleep.

Tags:   back stretches · neck stretches · stretching · stretching exercises · stretching routines