10 Stretches for Your Back and Neck That Can Relieve Arthritis Pain

4 Side bend rotations

Tilt your head to the left and bring your ear toward your shoulder for this back and neck stretch. If you experience any pain or discomfort while doing this, stop immediately. Afterward, rotate your head till you’re staring up at the sky. Try to lower your shoulders while you gaze at the ceiling. Then take a deep breath and push yourself as far as you can into the stretch. Slowly return to the beginning position and repeat the same on the other side. Bend your head in this sideways stretch for 25 to 30 seconds on each side.

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5 Neck retraction with rotations

The steps for this stretch are similar to those used for a normal neck retraction, but an additional step is added. You will have to rotate your head in one direction first and then change the direction of your rotation. Your head should be slightly tilted to one side while pulling your shoulders back. Do ten rotations on each side slowly. If you experience any sharp pains during your rotations, stop immediately. You may increase your range of motion by performing this stretch while also protecting your joints.

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6 Arching and hollowing

Get down on your hands and knees, and make sure that your hands and knees are placed under your shoulders and hips. Next, arch your back upwards and lower your head and hold the position for five seconds before returning to the starting position to complete the exercise. After five seconds, carefully raise your head, relax your stomach, stick out your butt, and hold this position for five seconds. Then repeat the entire process five times.

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7 Knees to chest

Lie on your back with your feet flat on the floor and your knees bent to begin this stretch. Bring one knee up and gently draw it towards your chest with your hands. After about five seconds, slowly return your foot to the floor. Stretch one knee for a few seconds, then switch and do the same with the other. Stretch each knee five times.

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