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There are virtually hundreds of different kinds of stretching routine for your neck and back that are simple to do and produce results. If you’re just starting out, try these simple techniques to help you loosen up.

Basic Back Stretch

A highly beneficial stretch for your spine is the basic back stretch. 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. 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. 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. 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. 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. Good posture is critical. Be very careful if you have to lift something heavy. Bend down first, and avoid using your back to bear the load as you’re lifting; use your legs instead.

Your sleeping arrangements also have a role in minimizing lower back pain and neck soreness. 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.

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