Ironically, stretching can sometimes exacerbate, rather than alleviate, the pain we may feel in our neck and back.
Here are a few helpful tips to prepare your body and your space for a safe and effective stretching routine:
-Wear comfortable clothing that won’t bind or constrict movements
-Do not force the body into difficult or painful positions—stretching should be pain free
-Move into a stretch slowly and avoid bouncing, which can cause muscle strain
-Stretch on a clean, flat surface that is large enough to move freely
-Hold stretches long enough (15 to 30 seconds) to adequately lengthen muscles and improve range of motion1
-Repeat a stretch between 2 and 5 times—a muscle usually reaches maximum elongation after about 4 repetitions1
-Stretch one side of the body at a time
Hope this helps :)
