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Saturday, May 2, 2015

7 Stretches In 7 Minutes For Complete Lower Back Pain Relief=HEALTH=

7 Stretches In 7 Minutes For Complete Lower Back Pain Relief



Whether you experience stiffness, aches, or spasms,
 the following stretches will help keep your back fit 
and strong.

1. The hamstring floor stretch.

hamstringfloorstretch2
Hold for 30 seconds twice for each leg.

2. Knee to chest stretch.

Single_knee_to_chest_stretch-300x146
This helps strengthen and relax your glutes. Hold for 20 seconds for each leg twice.

3. Spinal stretch.


spinalstretch
This was a favorite of mine when I suffered sciatica. Hold for 20 seconds and repeat on the other knee. Do this as many times as you like but don’t overdo it.

4. The piriformis stretch.

piriformisstretch21
Hold for 30 seconds and repeat with the other leg.

5. The hip flexors stretch.

hipflexorstretch
Hold for 30 seconds and then switch and repeat.

6. The quadriceps lying down stretch.

quadslyingdownstretch-300x111
Hold for 30 seconds on each side. Do this one twice on each side.

7. The total back stretch.

totalbackstretch11
Hold this for 30 seconds and then try this:
totalbackstretch2
Hold for 10 seconds on both sides.

With any luck, this will have your lower back feeling great again!

  • Follow the mentioned tips to lead a healthy and a happy life.
    ALWAYS LISTEN TO YOUR FAMILY DOCTOR
-- 
PLANT TREES TO SAVE ENVIRONMENT.
  .
YOU MAY VISIT&FWD TO YOUR FRIENDS

loved these photos... and the advice too ....

loved these photos... and the advice too ....


  
. 

Sometimes in life, you find a special friend; 
Someone who changes your life 
just by being part of it. 
Someone who makes you laugh 
until you can't stop; 
Someone who makes you believe 
that there really is good in the world. 
Someone who convinces you 
that there really is an unlocked door 
just waiting for you to open it
 .

Always try to help a friend in need
Believe in yourself
Be brave...but it's ok to be afraid sometimes
Study hard
Give lots of kisses
Laugh often
Don't be overly concerned with your weight, it's just a number
Always try to see the glass half full
Meet new people, even if they look different to you
Remain calm, even when it seems hopeless
Take lots of naps..
Be weird whenever you have the chance
Love your friends, no matter who they are
Don't waste food
RELAX 
Take an occasional risk
Try to have a little fun each day.
...it's important
Work together as a team
Share a joke with friends
Fall in love with someone..
...and say "I love you" often
Express yourself creatively
Be conscious of your appearance
Always be up for surprises
Love someone with all of your heart
Share with friends
Watch your step
It will get better
There is always someone who loves you more than you know
Exercise to keep fit
Live up to your name
Seize the Moment
Hold on to good friends; they are few and far between
Indulge in the things you truly love
Cherish every Sunday
At the end of the day... PRAY
....... and close your eyes
And smile at least once a day!

 PLANT TREES TO SAVE ENVIRONMENT.
  .
YOU MAY VISIT&FWD TO YOUR FRIENDS