Stretching your back and neck can alleviate many muscle spasms and joint stiffness that cause back pain. Static stretching increases the length of the muscle fibers and connective tissues and relaxes them. This involves holding the muscle length for a period of time, usually between 20 to 30 seconds, according to the National Academy of Sports Medicine. Dynamic stretching increases the neural activity of the muscles and improves your joints' range of motion. This involves moving your joints in their full range of motion repetitively.
Kneeling Back Stretch
Kneel in front of a firm stability ball, and put your hands on top of it with your thumbs pointing up. Sit back on your heels, and lower your torso to the ground until you feel a stretch in your armpits and back. Hold the stretch for two deep breaths, and bring your body back to the starting position. Do not round your back or stick your neck out. Perform 10 reps for two sets.
Supine Torso Stretch
Lie on the ground on your left side of your body with your legs bent at 90 degrees. Place your palms together with your arms extended in front of your chest. Without moving your legs and pelvis, lift your right arm over your body and bring to the ground to your right. Rotate your torso to your right while keeping your left arm on the ground. Hold the stretch in your lower back, chest and shoulder for one deep breath. Bring your body back to the starting position. Perform 10 reps for two sets on each side. Perform an extra on the side that feels tighter, suggests physical therapist Chris Frederick, co-author of "Stretch to Win."
Neck Stretch Combo
Hold your arms out to your sides with your palms facing up. Tilt your head to your right and left with your nose pointing forward in a slow, repetitively motion. Hold each stretch for three seconds, and perform 10 to 20 reps.
Then tilt your head up and to your right so your right ear is closer to your right shoulder. Hold the stretch for three seconds, and tilt your head the opposite direction. Perform 10 to 20 reps.
Tilt your head down and to your right so your chin is pointing toward your right foot. Hold the stretch for three seconds, and tilt your head the opposite direction. Perform 10 to 20 reps.
Stride and Twist
Place your right foot on top of a stack of aerobic steps or a sturdy platform between two to three feet high. Place both hands on top of your right knee, and tighten your left buttock. Turn your torso to your right, and put your left forearm at the outer part of your right knee. Hold the stretch for five to six deep breaths. Keep your legs and pelvis in place. Perform two sets of stretches on both sides of your body.
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Stretch to Win"; Ann and Chris Frederick; 2006
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