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.

1 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.

  2 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.

3. 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.

4. 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.

 5. 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.

Barrie Edwards

http://www.superxenca.co.uk

Xenca

Xenca 



Xenca is the only company of its kind that is run entirely by its members for its members.
Our commission plan pays associates generous commissions and offers everyone the chance to share in the company’s profits.
So, when we say “welcome to the team – together, we’re better”, we really mean it!

Our Mission

Our mission at Xenca is to make a difference in people’s quality of life. We believe passionately that we all deserve to enjoy the best health and wellbeing possible. We think that looking and feeling great should come naturally and have committed ourselves to providing exceptional products designed to make this so. We also believe our customers and business partners deserve to enjoy an outstanding experience in their dealings with us and have committed ourselves to making this experience a refreshingly different partnership. When we say “together, we’re better” we really do mean it.

Our two Flagship Products

5 A Day + Green Superfood

All too often our western diet, busy lifestyles and modern farming methods mean we get too little nutritional value from our food. Each recommended serving of this powerful green supplement provides the nutritional equivalent of 5 – 7 servings of fresh fruit and veg in one go. At less than 12 calories per serving and with no sugar, artificial additives, preservatives or colourings, Five a Day + is a convenient way of guaranteeing a healthy intake of natural enzymes, vitamins, minerals, proteins and antioxidants.
Among its many reported health benefits, this natural food supplement has been found to boost energy, aid detoxification, improve recovery and improve mental concentration. It may also lower cholesterol and produce a measurable reduction in biological age

http://www.superxenca.co.uk

Revitalise Collagen by xenca

The glue that holds you together

Collagen is a key component in our hair, skin, nails and connective tissue, providing them with firmness  and strength.  From early adulthood onwards our body produces less and less collagen resulting in a net loss of 1% or more a year.  As a result bones lose density, skin loses firmness and muscles lose strength.

The Revitalise range of collagen aims to help combat this problem.  Made with types I and II collagen (in the form of collagen hydrolysate for easy absorption), this nutritional supplement should be taken in conjunction with a balanced diet.  The range includes both pure collagen formulations as well as supplements, which combine additional ingredients to target specific needs.

Collagen Revitalise

To supplement the primary structural protein in the body

Numerous clinical studies have demonstrated the efficacy of collagen supplements in the treatment of degenerative joint disease.  Other benefits linked with collagen supplementation include firmer skin, a reduction in fine lines and wrinkles, faster recovery from injury, stronger nails and healthier hair.  For best results take the recommended amount of collagen with water before bedtime for optimal absorption during sleep.

Article: 10 Reasons to use Collagen

Article: Collagen Product Details

Exercise And Stress

Exercise And Stress Even though exercise may not be the most exciting word in your vocabulary, it sure is a word with a lot of benefits. Participating in daily exercise will not only make you healthier in general, but it can also diminish the effects of stress on your body as well. Think about all the times you have heard someone say "the doctor says it's stress related". Normally people will laugh it off, concluding that doctors say that when they don't know the real answers or diagnosis. The truth of the matter is that too much stress will play a role in many diseases. To help increase your immune system and decrease your stress level as well, try exercise, as movement is the key word here. Bending, stretching, reaching and walking. There's really no need to buy any expensive equipment either, as you can implement more movement into your daily routine and reap the benefits. If you like aerobic exercise, you should grab a partner and have a blast with one of the basic aerobic videos. Or, you can simply go out for a walk and enjoy spending time together. As you may have heard, walking really is the best overall exercise you can do for your health. As long as you have a pair of walking shoes, you'll be fine. As you go through your daily activities, make it a point to walk a little farther, bend down and pick something up without using a pick up stick or moving the item towards you with your foot. While you are sitting, you should also do some simple and quick stretches for your neck and shoulders. If you enjoy sitting around watching television, you should consider buying a jogging board. These padded boards will make running, jumping, or walking in place less stressful on your knees and joints. They are easy to store as well and also very portable. In many people's opinions, jogging boards are the best pieces of equipment you can buy. They are also far cheaper than bulky treadmills and stationary bikes. There are several different exercises that you can do to help you eliminate the stress in your life. Walking is by far the best, as you can easily lose yourself and your troubles by walking. Even if it is just around the block, walking can do wonders for your health as well as stress. If you have a lot of stress in your life, you may want to consider a gym. Working out then sitting in the sauna is also a good way to relieve tension. If your gym has a pool, you may find swimming to be very beneficial as well, as it helps you to relax.