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You are Here My Baby 1on1 » Health-and-fitness » Neck and Back Stretches for Beginners
Neck and Back Stretches for Beginners
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. Sit or stand comfortably, then rotate your shoulders up, back, down and forward, in that order. Begin with a small circular movement, then gradually increase it to a larger circle. Perform 10 circles going backwards, and then switch directions and do 10 reps 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 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. -->
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Article by: PatLowe |
Total views: 16 |
Word Count: 355 About the AuthorA stretching routine is the most neglected facet of total body fitness. But the many benefits of this low impact exercise are reason enough for everyone to stretch on a regular basis. Learn more about the benefits of stretching and how to develop an effective routine at Stretching Advice.
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