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FEMALE CHART
MALE CHART
DIET
CALORIES
SPICY CHICKEN
CHINESE CHICKEN
MEATBALLS
LOW FAT SAUSAGES
CORNED BEEF QUICHE
SHEPHERDS PIE
SPAGHETTI BOLOGNESE
MINCE MEAT RECIPE
TUNA QUICHE
FISH DISH
PRAWN PATE
SEAFOOD RECIPE
CITRUS SPINACH SALAD
CORN SALAD
COTTAGE LOAF
SLIMMING TIPS
EXERCISING
SAFE BACK EXERCISES
BACK EXERCISES
BACK PAIN
STRETCHING EXERCISES
PAIN RELIEF
CHIROPRACTIC
ALEXANDER TECHNIQUE
OSTEOPATHY
YOGA
MASSAGE
ACUPUNCTURE
REFLEXOLOGY
TESTS FOR BACK PAIN
SUPPLEMENTS
HELPFUL SUPPLEMENTS
MY EXERCISE PROGRAMME
INFORMATIVE WEB SITES
USEFUL ADDRESSES IN UK
QUIZ
LPs QUESTIONAIRRE
NUTRITIONAL QUIZ
CLOTHES and SHOES
2002 WEIGHT LOSS RESOLUTIONS
DIET AND FITNESS RULES
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| FOR BACK STRENGTHENING |
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| PELVIC TILT Lie on your back with knees bent. Try to tip your pelvis up towards your belly button by pulling the stomach muscles in and flattening the hollow in the small of your back. Breathe comfortably. Repeat 4 - 6 times GLUTEAL RAISE Lie on your stomach with hands down by your sides. Raise the right leg about two inches off the floor, keeping your hips in contact with the floor, then lower gently. Do NOT over arch your back. Repeat with the left leg. Repeat each exercise 4 - 6 times. KNEES SIDE TO SIDE Lie on your back with knees bent. Pull in tummy muscles and roll knees towards the floor on alterate sides. Do NOT go too far over to the side. Only go as far as is comfortable. Repeat 4 - 6 times. BACK EXTENSION I avoid this one as it aggravates my sciatica ! Lie on your front on the floor with each hands at the side of your head. Push up gently to raise the head and shoulders. Hold for 3 -5 secs and then lower gently. Repeat 4 -6 times. I have to add this - I bought a Slendertone Flex machine and haven't looked back. Although initially expensive, it has been well worth it. I noticed a difference in just 7 weeks after using it every day for 30mins a day. Also it doesn't aggravate my back. GENTLE STRETCHING AND STRENGTHENING EXERCISES It has long been known that exercise will help chronic back pain sufferers and it can also relieve pain. Once you are pain free, a regular strengthening and stretching routine can be entered into in order to strengthen the back and prevent future bouts of pain. |
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