5 Simple Stretching Exercises To Relieve Back Pain

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As our bodies undergo day to day stress it takes a toll on our backs and stretching exercises to relieve back pain can help. Depending on the occupation that we hold, we either sit or stand for the better portion of our day. Poor posture of the spine can bring about pain and long term problems for our backs. Fixing our posture and stretching exercises to relieve back pain will help your back.

Another issue that we face is that we attempt to over compensate for lack of activity during the week and put ourselves through rigorous physical activity on the weekend. Exercise is highly recommended and even beneficial, however it can cause problems if you are not physically used to it. This can make your back and body able to be easily injured. Exercising during the week and also doing stretching exercises can prevent this from happening. The stress that our bodies go through during the weekday can be overcome by doing five stretching exercises to relieve back pain for 15-20 minutes a day. These stretching exercises to relieve back pain will require an elastic band that could be purchased at a local store.

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Lower Back Stretch Start by sitting on the floor with your legs together and straight out in front of you. Put the exercise band around your feet and hold on to it with both hands. Then “climb towards your foot using the band to pull yourself. Continue this until you feel a stretch from your calves, spine and lower back. Hold the position for 8-10 seconds as you breathe normally.Repeat 3 times.

The Groin Stretch Lay on the floor face up with your legs in an almost split position. Bend your left leg at the knee and place your foot on the floor. Put the elastic band on your right foot and then pull gently with both of your arms. You should hold this position for 8-10 seconds and then repeat the exercise 3 times.Then switch to the other leg and do three times.

The Glute and External Rotator Stretch Laying on the ground face up, wrap the band around a toe and straighten your leg while holding on to the band. When your leg is extended twist your torso at the hip until your leg is on the ground while keeping your back as flat as you can. Then hold this position for 8-10 seconds and repeat 3 times. Switch to the other leg and repeat.

The Hamstring Stretch Start in the same position as the External Rotator Stretch. However, instead of twisting at the hip, lay straight with your leg straight up then pull your leg gently towards your head. This will stretch your hamstring and help to relieve tension on your back.

The Quad Stretch Lay face down on the floor and wrap the band around a toe then pull your leg towards your head. When you feel the stretch in your front thigh, hold the pose for 8 seconds and repeat twice more. Then switch to the other leg and do the same. These exercise will help with flexibility and strength but they are also wonderful stretching exercises to relieve back pain.


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The Greatest Dieting Mistakes

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When it comes to dieting there are many mistakes that are made on a near daily basis. While there are many real profound mistakes that go along with the territory there are a few that seem to have far more profound and lasting implications than others. Hopefully by learning about these mistakes you can learn to avoid them in your own weight loss pursuits.

Perhaps the single largest mistake that dieters make is adopting an all or nothing attitude. These are the dieters that scour the pantry and the refrigerator removing anything that could be seen as a potential source of temptation. They embark on a dietary regimen that is nearly impossible to maintain and believe that all is lost the moment they stray from the strict guidelines of their diet.


While this may work for some in the short term, it sets them up for failure, frustration, and ill will towards the entire dieting process. The important thing when it comes to dieting is the goal. Your goal is to shed pounds. There are many ways in which this can be done that do not require starving yourself or punishing yourself in the process.

Another great mistake when it comes to dieting is selecting a diet plan where you eat the same thing every day. Despite our human need for structure and routine we tend to enjoy changing our lunch routine on occasion. Select a diet or new nutrition plan that allows you to enjoy a wide variety of foods rather than one that limits you to the same meal or meal selection day in and day out.

Other common mistakes include depriving yourself of everything you enjoy. One thing that we often forget is the importance of moderation. Fill up on servings of fruits and vegetables but allow yourself to enjoy the occasional indulgence for the sake of sanity. If you never allow yourself to enjoy a taste of chocolate, why on earth would you want to live forever? Seriously, do not forget to enjoy food for the sake of dieting. There is nothing wrong or sinful about enjoying food. The problem lies when you enjoy only the wrong sorts of foods.

You should also avoid the mistake of not setting goals. While you do not want to set goals that are impossible to achieve you should also avoid the opposite end of the spectrum, which involves having no goals at all. Those who set aggressive goals that are achievable will see the greatest degree of success. Making those goals public and asking for support is another thing that will help you achieve greater success. This is one reason the Weight Watchers program has enjoyed the phenomenal success is has.

The final mistake when it comes to dieting that is made all too often is giving up. We all have setbacks along the way. Even those who have achieved monumental dieting success have met with failure on the road. The end result however, for those who stick with the plan is a healthier body and that is something that is worth fighting for. Your goals may get side tracked but you can set new goals. You may have had a bad day or even a bad week when it comes to your dietary goals and plans. Do not let this defeat your desires to become a healthier you.

Learn to overcome those mistakes and move on from them. Let your failures teach you as much as your successes and you should be well on your way to the healthier person that you know is hiding inside. Whether you want to get rid of 10 pounds or 210 pounds the only way to achieve that goal and make it last is by dedicating yourself to the process of becoming a healthier person. A healthy person has healthy eating habits and doesn’t starve him or herself. Nor does a healthy person binge on things that aren’t healthy. Learn to enjoy food in moderation and you should be well on your to the success you seek.


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What is Physical Training for Football?

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Preparation for football season is an important part of training that happens before the football season. With a competitive season that lasts from August thru May it’s difficult for any athlete to peak for each competitive challenge – a manager’s nightmare! Instead it’s important for each team player to come to the start of the season with a base of conditioning under his belt, prepared to begin the season playing instead of begin the season becoming conditioned.

In the competitive atmosphere of both high school and college sports an athlete who arrives the first day without conditioning will find themselves sitting on the bench if not in the stands.


Most of the running and strength training happens during the summer months in preparation for the winter campaign. The benefits of strength training is well supported by research. De Profit compared the work of Belgian professionals who performed extra weight training during the season with those who didn’t and found those that did had stronger kicking power and leg strength. Another researcher from Hungary, Peter Apor, concurs that strength training is beneficial to football players stating that strong hamstrings and quadriceps protect the knee from injury and strong abdominal muscles prevent hernias.

Strength training that helps players receive the most benefit are those that improve the strength of the trunk, legs and neck. These exercises can include leg curls, bench press, lat pull downs, leg press, abdominal crunches, leg extension and pull ups. Most of these strength training moves can be accomplished using multi-purpose gym equipment from the local Y to the team gym.

It is important not to overlook cardiac conditioning and speed work to give the athlete the speed training they need for the short bursts and endurance to maintain play throughout the whole game.

Players can intertwine both the road work and strength training to produce a well rounded conditioning program. There are several rules about weight training to help improve the benefits for the players. Use weight training only every other day. In other words, if the player uses weights on Monday morning they shouldn’t use weights again until Wednesday morning. This gives the muscles time to rebuild stronger than they were before.

Players should also intersperse speed work with endurance runs. So while players should run between 5 and 6 days a week they should do no more than 3 days of speed work and 3 days of endurance runs. Players should allow at least one day to rest and recover, and possibly two if they start the conditioning program in poor shape.

Always begin your runs with a warm up to loosen up the muscles and decrease the potential for injuries. Endurance runs can be between 3 and 4 miles depending upon the athlete. Sprint work outs should include 10 X 10 yard sprints, 10 x 20 yard sprints, and 10 x 40 yard sprints with a warm up and cool down jogs before and after.

Physical training in football is an important part of helping players to become more competitive and garner a spot on the team of their choice. With the help of a good coach and perseverance players are able to improve the general conditioning and strength making them better candidates for the team and less likely to be injured during the season.


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