The Facts about Mixed Martial Arts

Have you seen the Ultimate Fighting Championship? If you have, then you already know why this sport uses mixed martial arts. For those who have no idea, here are some facts you should know about.

Mixed martial arts made its introduction in early 1990’s. Its growth was very slow at first and it was always both brutal and violent. In the years that followed, rules were set up which helped gain its popularity among the audience which enabled television channels to broadcast it in the airwaves.

mixed martial arts

Despite the rules, matches between two fighters are still violent. Some leave the ring with a broken arm or leg while others have cuts or bruises. The only good news is that no one has died yet in the ring unlike boxing. Just to give you an idea, there are at least 11 boxers who die every year.

The reason why you call it mixed martial arts is because a fighter for instance in judo challenges another fighter in another martial art discipline. The key to winning depends on your technique and your conditioning.

Mixed martial arts are now more popular than boxing or wrestling. In one show, it made $30 million and the company owned by the Fertita brothers is now worth $700 million.

The athletes who also participate in these matches get paid very well. One example is Diego Sanchez who was given $7,000 for a fight. If he won the match, he gets an additional $7,000. You could earn more depending on your skill. Top rated fighters can get $200,000 or even more for just one fight.

If you saw the Contender which featured Sylvester Stallone, Sugar Ray Leonard and a few up and coming boxers, a mixed martial arts version came out soon after. Here, amateur fighters are trained by professionals and compete in elimination matches until the last two standing fight for the title of the Ultimate Fighter.

Mixed martial arts has spread throughout the globe. They are called by different names as well. In Japan, it is called PRIDE. The ring and the rules may be different but its essence remains the same.

What you see is what you get when two fighters enter the ring. This means there is no script and everything you see is real. If a fighter goes down, it is because one fighter was better skilled then than the other.

Mixed martial arts is growing despite the fact that it was once banned in television by Senator McCain. Experts believe that it will peak in the next 15 to 20 years and who knows; this sport may one day be part of the Olympics.

But despite what you see on television, mixed martial arts is a great form of exercise and it also teaches you about self defense. This is very useful regardless of your age or gender because criminals attack when they think you are vulnerable.

As a result, a lot of gyms offer classes to their members. Other benefits of learning mixed martial arts include building your self confidence and making you strong both mentally and physically. Children can also learn it so they can defend themselves if ever someone at school decides to pick on them which is something that no parent wants their child to experience.

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Your Property Can Keep You Fit

People in our society are suffering from obesity and ill-health related to lack of exercise like never before. Sometimes it’s the habit of idleness, or the perceived expense of exercise. However, I can tell you that you don’t need a gym membership to keep fit! Your own property can furnish ways for you to improve your health! Your house offers many opportunities to exercise, especially if you’re engaged in renovating, moving in or out, or landscaping. By making a few small changes to your routine, you can get more out of your property than just an attractive living space; it can be your fitness center as well.

Yard maintenance furnishes many opportunities for exercise. Instead of getting the latest gas-powered lawn gadgets, look into non gas-powered ones. For instance, use a push mower instead of a gas-powered one. A gas-powered mower can add as much pollution to the atmosphere as a car and doesn’t burn as many calories. A 150 lb person pushing a non gas-powered mower burns approximately 400 calories an hour.

Landscaping is a huge calorie-burner. If you do as much as possible yourself, you will burn phenomenal amounts of energy lifting, carrying, digging, and placing. Gardening is mild exercise that pays off with health benefits. Don’t spray weed killer on weeds; get down there and pull them out yourself! You’ll burn about 250 calories an hour while you preserve the health of your environment and get rid of unwanted plants.

Household chores can be workouts in disguise. For those who find it agonizing to go through chores, here’s a suggestion: treat it like a workout. Allot yourself an hour or a half-hour. Now RUSH to get the household chores done. Carry the garbage out, get the laundry to the laundry room and vacuum the floor with energy. Lifting things to clean under them is another weight bearing exercise and don’t forget running up and down the stairs when you need something. Once your allotted time is up – STOP. Your workout is over… unless you’ve gotten into the groove and want to keep straightening things up! You might want to catch your breath, though!

Little projects around the house can cost less if you learn how to do them yourself. They also provide hidden ways of exercising. If you’re the one climbing the ladder to clear the gutter (don’t forget proper safety measures!), you’re the one reaping the benefit of the exercise. The same goes for painting, small repairs and rearranging the furniture. Raking and bagging leaves is excellent, as is shoveling snow.

Just spending more of your time physically maintaining your house and property will pay off, not just in the pleasure and equity of having an attractive home in good repair, but also in your personal fitness. In our present society, labor-saving devices are often not as labor-saving as they seem. You need to exercise and stay fit. Your home is a great place to start.

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Benefits of Taking Multivitamins

Multivitamins – A Ticket to Daily Health

An increasingly number of the world’s population is now eager and interested in looking after their health and in keeping tune with their well-being. It is important to note that this awareness is progressively contributing to the creation of several health supplements to benefit both the adults and the young ones. Dietary and vitamin supplements have constantly proven their worth to health conscious individuals.

An excellent daily multivitamin supplement does not only develop your general bodily functions but also improves your mental and physical condition and well being. Occasionally specification is needed in appropriately supplementing nutrients to deal with any individual needs. An example would be in heart disease patients, they would have to take in CoQ10 in preventing the said condition. Alzheimer’s disease can be effectively prevented by a regular combination of Vitamin C and E intake.

Multivitamin supplements necessarily include all the vitamins and nutrients essential for recommended daily dosage. Multivitamin supplements may also be formulated to meet the needs of individual conditions like pregnancy and specific age brackets. It is a well settled fact that multivitamins in liquid form are more efficient than the ordinary pill forms. This is due to the fact that the body can easily absorb liquid nutrients five times more than ordinary multivitamins in tablet or capsule form.

Basically, the body needs 13 essential vitamins to function properly. In regulating the crucial performance of the body, it has to have vitamins A, B, C, D, E, K, B12, and the 7 B-complex vitamins. Majority of these vitamins are obtained by our body through the food that we eat. The danger of illness or even mortality is in the deficiency of some of the essential vitamins. This is where vitamin supplementation comes in. It counteracts the illness caused by such deficiency. With this fact, it is very unlikely for someone to refuse vitamin supplementation on a daily basis. So the question now is, why is it necessary for individuals to take multivitamins when majority of our daily diet can provide us with the basic nutrients we need? It may not be compulsory, but everyone can profit from daily multivitamins.

As previously mentioned, the clear benefit of daily intake of multivitamins it to prevent vitamin/nutrient deficiency. Some personal circumstances may increase dietary needs. Pregnant women, during their first trimester, are recommended by their doctors to take multivitamins. This does not only provide the mothers with sufficient nutrition but also proper vitamins to benefit the unborn child inside their womb. Taking multivitamins everyday reduces the risk of transmitting malnutrition from a pregnant woman to her unborn baby. Other conditions such as old age, alcoholism, smoking, and exposure to excessive pollution have long-term detrimental effects to the body system which can be successfully counteracted by multivitamins.

Stress is also one risk factor which needs serious supplementation that multivitamins can provide. Especially with people who have so much to do and have a hard time in keeping up with their health needs, multivitamins are a must to keep them always on the go without any health complications in the long run. Stress formulations benefit both your mental ability and daily endurance. Aside from the mentioned benefits, daily multivitamins also minimize the risk of cancer or any cardiovascular disease.

Several people, if not all, testify to have a feeling of comfortable health in regularly taking in multivitamins. This is due to the synergistic or combined effects of the supplemental ingredients found in multivitamins. A fat-soluble antioxidant vitamin, like the Vitamin E, works to neutralize probable harmful free agents in the body. This vitamin also maintains healthy skin through protection of cell membranes, blood circulation, heart, nerves, red blood cells, and muscles. Another antioxidant is the Vitamin C which effectively fights blood cell infection and is vital in collagen formation, wound healing, and formation of bone structures, capillaries, and teeth. Vitamin is also helpful in the iron absorption from plant sources. Vitamins A, D, K and other supplemental nutrients found in multivitamins have specific functions that benefit the bodily functions.

While daily intake of multivitamins may have proven beneficial, it is not a 100% guarantee to be free of serious illness attributed to other factors. It is often a misconception that symptoms of disease may always be cured by taking multivitamins. Health experts have the better opinion of immediate medical assistance rather than resorting to multivitamins alone.

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nutrition

When to Say That Detox Diet Guide on Cleansing Your Body Is Safe

A detox diet may sound very reassuring for it is a fact that toxic are bad for the health of a person. These diets however encourage you to eat foods that are natural which involves lots of veggies and water. Well, you can also add all the stuff that is good for your body. You could even hear news about celebrities having detox diets as well as those people who are subjected to alcohol or drug rehabs and are detoxifying themselves. So, you would really ask if detox diets are safe.

The answer is dependent on who is going to utilize such type of diet. Detox diet like many fad diets can later on display side effects that are harmful especially for teenagers.

detox diet

To avoid misconception, you need to understand the lingo. Toxins are poisons or chemicals that have harmful side effects on your body. It could come from water or food, chemicals used for growing or preparing food, and from the air that you breathe. These toxins are processed in kidneys and liver eliminating it in the forms of urine, feces, and sweat.

Most people who are supporting detox diets are saying that dehydration or emotional stress is the cause why toxins do not leave the body properly during wastes elimination. Instead, these toxins are just hanging around the digestive system, gastrointestinal systems, lymph, skin, and hair. Even detox diet’s proponents said that these toxins are the promoters of problems such as headaches, tiredness, acne, and nausea.

So you must understand that basic idea behind a detox diet is to give up temporarily the foods that are known to have toxins. It is a means of purifying and purging your body from all bad stuff. Detox diets may also vary however most of it is involved in several versions of displaying fast results. You need to give up foods within a few days, then after that, gradually reintroducing a particular food in your diet. Lots of detox diets also encourages you to go through colonic irrigation or enema to clean up your colon. The enema washes out your colon and rectum using water. But then others still recommend taking herbal supplements during the purification procedure.

There lots of available detox diets anywhere. Typically, it involves one or two days of complete liquid diet. For the succeeding four to five days, add brown rice, steamed vegetables, and fruit that are all organic to your diet is advised. After one week of eating these foods, you will then gradually introduce certain foods except for wheat, red meat, eggs, sugar, and junk food in your diet.

People who are having their detox diets are advised to chew up their foods thoroughly, drink only very little amount of water while eating, and relax before eating. It is much better if you add one glass of lemon juice in every meal.

There can be numerous claims made about the effects of detox diets on a person. It can prevent and cure diseases to give you extra energy so that you stay clear-headed and focused. Well, anyone who prefers low-fat but high fiber diets will probably feel much better and more healthy. But no matter what good things detox diets proponents said, still it is up to you to decide whether to try it or not for your own safety. It is because there is no scientific evidence that these diets get rid of body toxins faster or if the elimination of it can make you more healthy and energetic.

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nutrition

Using Herbs as Your Home Remedy for Body Detox

The accumulated toxins inside your body must be cleared in order for it to function well. Your body needs to be healed to regain energy. There is one effective way of clearing your body from these unwanted toxins and it is called body detox or body detoxification using natural herbs. However, it is not taken as a single step but a continued process so that the natural ability of your body is supported for the effective dispelling of toxins everyday.

Another process being incorporated in body detox together with using herbs is limiting the toxins which enter your body. Eliminating or restricting the use of the usual culprits such as refined sugar, caffeine, alcohol, tobacco, drugs, household chemicals, and petroleum or synthetic-based body paraphernalia is a very good way of starting.

body detox

You should start eating organic natural diet foods, getting regular exercise, and drinking adequate amounts of water to facilitate your detoxification. Your body can adjust easily in a gradual change that is much better compared to other practices.

The following herbs that have known to be effective for many years can be used as a home remedy. These are the natural way of body detoxification.

• Psyllium seeds and husks contain high fiber which can gently act as a natural laxative. You can utilize it by soaking the seeds in water. Psyllium is generally considered as adaptogenic which supports the healthy function of your bowel. It is also useful in treating diarrhea and other irritable bowel diseases. It is a very good choice for body detoxification since its gelatinous substance after soaking absorbs toxins.

• Hydrangea root and the Joe pye weed (gravel root) helps in preventing, dissolving, and expelling stones and crystals in the bladder and kidneys. It is good to keep your kidneys free from any obstructions to stay in good working condition essential in effective elimination of toxins.

• Cascara Sagrada is used also as natural laxatives. It could be safe even for longer duration of usage where it strengthens your colon’s muscles.

• Alder buckthorn’s barks are also used but it must first be dried and be stored for at least one year since its fresh barks are so strong which can be considered toxic.

• Juniper berries also promote the urinary system’s overall health. It detoxifies and strengthens your urinary tract, bladder, and kidneys. It is excellent for cleaning purposes but prolonged usage is not recommended because it can cause some overtaxing in your kidneys.

• Nettles also have detoxifying properties which can be extended not just in your urinary system. Nevertheless overusing it can display similar effects as the juniper berries.

• Burdock seeds and roots are similar to nettles. It has mild and cleansing diuretic action but has stronger effects. Heavy metals inside your body can be removed by using burdock.

• Basil, cypress, celery, grapefruit, lemon, fennel, rosemary, thyme, and patchouli contains essential oils effective for flushing out toxins underneath your skin and stimulating circulation of your lymph.

• Dandelion root and milk thistle help in cleansing and strengthening your liver. Milk thistle has silymarin which does not only protect your liver but helps in regenerating itself. Dandelion root helps in removing waste products from your gallbladder and kidneys.

You would never have any problems if your body needs detoxification at home. You can try using these wonderful herbs to obtain their natural remedies. Rejuvenate yourself and feel good about it.

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Brief Look at Pilates Movements

It is just logical that Pilates is currently one of the most popular exercise programs. More and more people are getting into it because of the health and physical benefits it provides. Other than that, peer influence is also one important factor that helps make the popularity of the exercise program further rise.

Pilates involves a great deal of physical discipline. A person needs to be properly motivated to be able to conduct the tasks involved. The activity is also very relaxing. Many people assert that Pilates helps them achieve overall relaxation after a long day of work. Through proper breathing techniques along with required body movements in the exercise, people could achieve physical coordination, strength training, and relaxation at the same time.

pilates

Indeed, Pilates helps people not just achieve physical goals. The exercise also helps them improve body balance and overall posture. Specifically, Pilates is aimed at helping people develop balance between aligning spine and proper breathing (inhalation and exhalation). Let us look at the basic movements when doing the exercise routines in Pilates.

The footwork

More emphasis is given to footwork in Pilates. That is because muscles in the legs and in the lower part of the body are the main focus and source of strength in the exercise. Surely, you would be moving your body muscles but control and balance is dictated by the biggest muscle group, which consists of the foot and lower body muscle group.

You could choose to do a variety of Pilates footwork tasks. You could take in combo or single exercises. The combo exercises are naturally consisting of a set of leg exercises infused and integrated into a Pilates exercise. Example of which is the ballet combo, which is an integration of a number of ballet movements specially modified for Pilates. There is also the sleeper style of exercises for Pilates.

Lying positions

Other than the footwork, you should also be aware of the different supine or lying positions when doing the exercise. Such exercises really help the body achieve total relaxation. Take note that while the body is in the relaxed state during supine positions, movements still are burning calories to achieve benefits similar to those from regular exercises.

Supine positions could be strategic if you would observe proper form. This is why you should be guided by a professional. Attending a regular Pilates class is one way to learn effective and proper lying positions in the program.

Rowing movements

If you are observing Pilates exercises, you must have noticed that there are tasks that resemble movements in rowing. Such movements are also recommended and are required in every Pilates session because they facilitate proper coordination between breathing and different muscle groups all across the body.

Overall, you would notice that Pilates exercise routines involve a combination of footwork, supine positions, and rowing movements all rolled into one. It could be the main reason why Pilates is very effective in extracting sweat from your body, which in turn helps burn up stored body calories.

 

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nutrition

Gentler Ways to Detox the Body

When your mind is drained, your body aches and your energy levels are close to zero, its time for a body detox.

Imagine yourself having clearer skin, sharper mind, energy revitalized, stronger immune system and feeling healthy inside out – – these are the things that you can enjoy by undergoing a detoxification program.

body detox

Detoxification basically means blood cleansing through eliminating impurities from the blood in the liver, through kidneys, lungs, intestines, lymph and skin.

Taking your first step

First, you have to reduce toxins in your body. Try to cut down on the following: cigarettes, alcohol, coffee, eating foods with saturated fats and refined sugars (cola and ketchup contains a lot) – these acts as toxins in your body and as a hindrance to your healing development.

The use of household cleaners that are chemical-based and personal health care products such as shampoos, toothpaste, deodorants and cleansers should be reduced as well. These chemicals are inside us; we never really fully eliminate them unless going to a process of detoxification.

There are many ways to detox the body. It’s up to you to choose which suits your lifestyle and preference.

Juice fasting

Drinking only fresh fruits and vegetables such as carrot, spinach, celery, cabbage, apple, pineapple and cranberry (avoid citrus fruits). An effective way of discharging toxins, it also provides loads of nutrients as well as enzymes to lessen the intensity of the cleansing process to an easy stage.

Fast weight loss is the main benefit from juice fasting. A person may drop 30-40 lbs on a 30-day juice fast. By juice fasting, a person gains self-confidence and feels light and clean.

Duration of juice fasting is usually 1-3 days. Medical administration and careful assessment is required for longer fasting.

Water fasting

Only water is consumed during a water fast. Water lets the digestive tract and organs to rest completely, allowing all of your energy to self-repair and strengthen damaged organs. It also eliminates toxin build-ups.

Water fasting not only eliminates obstruction and aids in self-healing, it is also revitalizing and motivating to make a fresh start.

Gentler way to detox the body

Here are gentler and safer ways to detox your body that you can try out or incorporate different methods as part your routine.

Change in diet

Whole grains, fresh fruits and vegetables instead of packaged and fast foods that are high on fats and sugar can become part of your daily lifestyle in maintaining good health.

Sauna

The sauna is widely used by many cultures as a regular part of detox. It is a great method of removing chemicals buildups in fat cells. Saunas are usually combined with diet, exercise and nutritional supplements.

Skin brushing

Again, with the combination of diet, exercise and nutritional supplements, skin brushing is also a gentle way of detoxing. It removes old skin cells, stimulates the lymph system and draws out toxins through the skin. A dry skin brush made of soft vegetable bristles should be used.

Before taking a shower, lightly brush your feet in circular motion towards the chest area for a minute or two.

Yoga

Through breathing exercise, the bloodstream thoroughly oxygenates thus giving energy and improves the body’s physical process. Different positions lightly massage the internal organs and stimulate them to slowly discharge toxins.

These cleansing methods are just a guide to what it can do to improve your health. It is necessary to know why detox is important and understand the different ways on how to detox the body before you begin with the different programs.

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Eating for Your Age

The foods of the food pyramid are necessary for our optimal health. But in what quantities and which ones are the best? These are questions that must be tailored to our individual needs. And the answers will benefit our unique needs. Healthy for me, is not the same as healthy for you. Everyone’s nutritional needs and eating habits are different, and everyone’s level of calorie consumption is different.

We can examine some of the better foods, and offer advice as to what particular formulas make us the healthiest on average. The average person needs an hour of physical exercise, six to eleven servings of grains, two to four servings of fruit, three to five servings of vegetables, two to three servings of meat, two to three servings of milk, and enough water to make it all work.

eating

This could be the formula for an eighty year old man, or a fifteen year old girl. The recommended daily calorie intake is just as vague and generalized as the daily food intake pyramid. Can you see how this might not work for either one? When a guideline published is this general, it is up to the individual to determine what food regimen will keep them at their healthiest, provide the caloric intake necessary, but not excessive.

According to the guides published by the USDA, calorie needs vary from one age group to another, one gender to another. So how do you determine what your individual needs are? You can setup a journal for recording your daily caloric intake for about a month. Make a note of your weight each day. If you don’t gain any weight during the course of that month, you’re eating your recommended calorie level in order to maintain your weight. Now, take that calorie information, check with a nutritionist about the recommended daily allowances of vitamins and minerals that you need. Take both pieces of information, calorie intake and nutritional requirements, use the food pyramid and comprise a combination of foods that will help you achieve these recommended daily intakes, and still be enjoyable food. You now have an individualized healthy eating plan.

Once the importance of a particular food plan is understood by us, it is a simple as learning our multiplication tables. We simply memorize the benefit, and incorporate it into our daily intake as needed. As you take the time to incorporate a healthy food plan, don’t’ forget the necessity of exercise in our daily lives. In order to keep our bodies healthy and functioning off of healthy food, we need to keep it fit. This comes through proper amounts of exercise.

What those foods might be, are entirely dependent upon the unique guideline you have just established. This guide will not work for Cousin Bob, or Aunt Tilley, but it is the unique blueprint for you. It is at this point in the process that we seem to lack the direction to finish what the government started. Maybe we need to incorporate these techniques into a class taught at school. Maybe this would give our young people the direction and tools they need in order to begin such a process, make it a lifetime habit, and pass it along to their children. Whatever the formula, your food intake and level of calorie content, will affect your general overall health everyday. Overeating can bring on obesity, under eating can bring about anemia; you need to find that one right guide for you, and plan, plan, plan.

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Do We Teach Our Kids Bad Food Habits?

It’s 7:00 am, and you’re late for work. The kids are just now ready for school, and no one has had time to think about breakfast. Oh, well, they’re not hungry anyway, and neither are you. We’ll just skip breakfast. You instruct them to eat good at lunch when they’re at school, and everybody’s off.
Lunchtime arrives and you’re just not that hungry. Maybe a quick snack bar, a diet soda, and back to work. Do you ever wonder what your kids are eating for lunch? Have they come to the same conclusion?

Alright, time to prepare dinner, and time is short. You have three places to be in order to get everybody to practice, pickup the cleaning, and then on home. On the way to the cleaners you realize dinner is going to be a lite one if you fix what you have at home. Where to stop? How about pizza and soda? Or maybe the kids would like burgers and fries. While you try to decide what to provide for dinner, the kids have finished practice and they’re starving. The gym has a food dispenser for snacks and sodas, and so they load up on candy bars and coke.

kids

It’s 6:45 pm and you’ve made the last stop on the child pickup train. Everybody’s loaded up and ready to go home. You’ve decided to stop for pizza, already called your order in, and it’s ready when you stop by.

Is this your typical day? If so, you’re among the vast majority of Americans. We all spend our days in a constant rush, with very little thought given to our nutritional needs, and much given to the convenience of what we eat. But do you realize in short-cutting your meal needs, you’re teaching your children that same habit?

We all read the articles about proper nutrition and our health, and we make the association between eating right and living longer, more healthful lives. But we don’t practice what we read. We certainly don’t ever stop to think about how much of our day is spent without any nutritional input at all.
Our children grow into adults, and we wonder why they look a little pale, or less than robust and healthy. They live in a world filled with stress, no exercise, and unhealthy eating habits. What do we really expect?

It’s our responsibility to take the time and while we teach our children good morals, good work ethics, and the values of family, to also teach them the importance of taking care of themselves. What good really are all the other values we try to instill if we teach them bad habits in taking care of themselves? What kind of quality do their lives have if they aren’t healthy and able to enjoy life?
So, as you rush home you make a mental note to improve your menu choices, tomorrow. You’ll take more time in preparing the meals they eat, and the food choices you put before them.

Teach them to look for nutritional value while seeking out convenience.

 

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5 Simple Stretching Exercises To Relieve Back Pain

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.

back pain

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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