Range of motion exercises are effective ways to promote circulation and reduce stiffness, particularly in the back and neck. Typically gentle, these exercises are often recommended after an injury or surgery to gently regain mobility and strength. Injuries or stiffness in the neck and back affect your posture and your daily activities. Talk to your doctor about neck or back stiffness, and ask which exercises are right for your condition.
Before Beginning
Seek doctor approval and recommendation before starting range of motion or any other types of exercise. Begin gradually, allowing your muscles and joints to warm up. Move only until you feel a gentle stretch, and hold each pose for five to 30 seconds. Exercises can be performed two to three times per day. If you feel pain, stop or decrease the movement. Once your mobility improves, your doctor may suggest adding resistance to the exercises to further increase your strength.
Neck Movements
To move your neck through its range of motion, sit upright in a chair or stand with feet hip-distance apart. Place your hands behind your neck and gently look upward, squeezing your shoulder blades together. Bring your head back up, release your hands and slowly lower your head to one shoulder. Lift it up and repeat on the other side. Once your neck is in the start position, turn your head to gaze over one shoulder without moving at the waist. Return to the starting position before turning your head in the opposite direction.
Spinal Twists
Gently twisting your spine daily is a helpful way to maintain range of motion in your back. Sit in a chair, lengthening your spine upwards and engaging your abdominal muscles by pulling in the navel. Exhale and turn your torso to the left, holding the arm of the chair with your right hand. Maintain a straight back and gently turn your head to look over your left shoulder. Return to the starting position, exhaling to repeat the exercise on the other side. This exercise can also be done while lying on the floor. Lie on your back and pull your knees into your chest. Exhale, allowing your knees to gently fall to the left side of your body. Place your arms in a "T" position on the floor, keeping your shoulder blades on the floor. Look over your right arm. Return your knees to your chest before repeating on the other side.
Spinal Curl
To maintain spinal flexibility, performing spinal curls -- especially if you have been sitting for extended periods of time -- are effective and gentle enough to perform daily. Sit in a chair with your spine straight. Pull in your chin and your navel, and curl your torso down slowly. Reach your hands toward the floor. Hold for 5 to 10 seconds before slowly uncurling, returning to the starting position.
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