Stretching Exercises For the Neck and Back

Stretching exercises are always good as they help to maintain your flexibility. And when you are suffering from neck and back pain stretching exercise is a great option. Everybody knows that exercise is important for maintaining our health but very few know the importance of stretching exercises, so they are often overlooked. Stretching exercises for the neck and back pain are important because they not only help to reduce pain but also prevent future injuries or pains. They also help to avoid stiffness and weakness.

Stretching exercise is essential but doing it correctly is more important. The spine, comprising of muscles, ligaments, tendons, and bones, is mainly designed to move side-to-side and front to back, as well as carry the bulk of the body's weight. So it’s important to keep all its parts in good working condition. This can be achieved by stretching exercises for the neck and back, which help to keep muscles and ligaments flexible. Before starting with stretching exercises remember these important points.

• Stretching exercises must be done before or after a workout.
• They must be slow and consistent.
• Don’t hold the stretch for more than 20 seconds.
• Take a deep breathe. Don’t hold the breath.
• Stretch on both the sides of the body and for the same amount of time.

Here are some stretching exercises for neck and back.

Stretching exercises for Neck and shoulder

Here are some exercises that can be done to stretch the neck and shoulder area.

Chin to Chest Stretch or Flexion Stretch

Stand or sit erect, tilt your head slowly forward while bringing the chin toward the chest. Do this until a stretch is felt in the back of neck.

Ear to Shoulder or Lateral Flexion

Stand or sit erect, tilt your head slowly to the left, as if to touch the ear to the left shoulder until a stretch is felt in the side of the neck. Repeat the stretch to the right.

This stretching exercise stretches the neck area below the ears as well as the top of the shoulder.

Eyes to Sky Stretch or Extension Stretch

Stand with your feet flat on the floor, knees slightly bent, head forward. Bend your head gently in a backward direction so that your eyes are looking up to the sky until a stretch is felt in the front of your neck. Hold the stretch for 15-20 seconds. Return back to initial position. Do this stretch for 3-5 times.

Side to Side Stretch or Rotation

Stand or sit erect. Turn your head to the left gently, looking over your left shoulder until a stretch is felt in the right side of your neck. Hold the stretch for 15-20 seconds. Return back to initial position. Repeat for 5 more times. Repeat the stretch for right side.

Shoulder Rolls

Stand with your feet flat on the floor, knees slightly bent, head forward. Roll your shoulders gently in forward direction for 8-10 times beginning with little circles and progressing to larger circles. Repeat the same with shoulders in backward direction. Then return back to original position.

Stretching exercises for back

These stretching exercises for back pain can help bring back some flexibility and increase mobility, decreasing back pain and discomfort.

Back flexion Stretch

Lie on the back. Pull both knees to the chest while simultaneously bending the head forward until a comfortable stretch is felt in a balled-up position.

Knee to Chest Stretch

Lie on the back with the knees bent and both heels on the floor. Place both hands behind one knee and pull it to the chest until a comfortable stretch is felt.

Standing Hamstring Stretch

Stand with your feet flat on the floor. Bend forward at the waist with arms hanging down and with legs relatively straight. Try to touch the toes until a stretch is felt in the hamstring.