Stretching exercises for back and neck

To stay in good physical condition, you can perform these back and neck stretches for stress and pain relief.

Stretching exercises for back and neck

Latest update: May 19, 2023

It is important to keep your back and neck in optimal condition. Your back is responsible for supporting the torso and enabling movement, and your neck connects your head to the chest through many different structures. That’s why we have this one back and neck stretches for you prepared, to keep these parts of your body in optimal condition.

It is common for back and neck to suffer from discomfortdue to poor posture, lack of exercise, stress or muscle strain. Exercise can help prevent and manage discomfort. You also achieve muscle relaxation by releasing physical tension.

It is important to rule out any injuries with your trusted doctor first.

You can perform this series of exercises from the comfort of your home. Ideally, you practice them continuouslyonce or twice a day.

Stretching exercises for back and neck


  • Start by spreading your legs apart and opening your arms.
  • Then lean your body forward with your arms extended perpendicular to the floor, that is, with one arm above your head and the other touching the center of the floor between your legs.
  • You must have turned your body to one side. Repeat the exercise on the other side, switching your supporting arm.

Leaned forward

  • Start by bringing your legs together, then bend your body forward until you touch the floor with both arms.
  • Keep your knees straight.


  • Start by sitting on the floor and resting one hand on your buttocks.
  • Then move your torso back and hold that position.
  • To hold this position, bend one of your legs and use it as a support for your arm.
  • Then repeat the exercise on the other side of your body.

Read more here:
5 causes of neck pain and its treatment


Stretch your legs while sitting on the floor
  • The idea here is that you stretch your legs sitting on the floor. In this position, bend one leg until your foot is in front of your intimate area.
  • Extend your other leg as far as possible and bend your body forward, trying to grab the tip of your foot with one of your hands, without bending that limb.
  • Finally, repeat the stretch with the other leg.

Hands together

The point of this stretch is to move your hands behind your back and connect them there.

  • First, sit on the floor with your legs bent in a butterfly pose.
  • Then, keeping your back straight, try to connect your palms behind your back.

Touching the floor

This is similar to the second exercise on this list, which requires you to bend down. However, with this one you have to put in more effort.

While standing, bend down as if to touch the floor with your head. The fact that you can’t bend your knees in this pose makes it more of a challenge.

Sitting on your heels

  • Start by kneeling on the floor and bringing your heels together at the buttocks.
  • Then bend your body forward until you reach the floor, with your hands stretched out as far as possible.
  • Hold this last position for about 5 seconds so you can build up your stamina.

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Stretch your neck

Woman with neck pain
You can even stretch your neck at work, in the office or at your desk at home.

This is very simple and is one of the most commonly used neck and back stretches. It consists of tilting your head from side to side with the help of your hand.

You have to apply a little force with your hand around your neck good at stretch. Repeat, supporting yourself with the other hand and moving your head to the other side.


The goal is to tilt your head forward and back. This is one of the easiest exercises to perform.

  • Start with your shoulders aligned and then begin to tilt your head back, looking up.
  • For more comfort, place one hand on the back of your neck.
  • Then place both hands on the back of your head and begin to tilt your head forward. You will feel your back and neck stretch.

Back and neck stretching suggestions

To get the most benefit from doing these back and neck stretches correctly, you need to she controlled execution. Never try to force things; perform them naturally.

The more often you perform the moves – always respecting your limits – the easier it will be to increase your strength and endurance.

Something that can really help with these exercises is a mat or thin mattress to ensure your comfort and safety. If you have back pain or any numbness in these areas, these stretches may backfire, and it’s best to seek medical attention. Perhaps also interesting for you

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