Ricky Lim asked:




One of my favorite back stretching exercises I use, the Back Twist will work your lower back, neck, upper back, waist and hips.

It works in a side twisting action, which is rhythmic and gentle, and limbers the muscles, aligns the vertebrae, boosts the blood circulation and loosens the hips.

But, if you think you might have problems with your neck or back, you should talk with a health professional before trying it.

Back Twist Exercise

1. Keep your feet parallel and your back straight, with the shoulders as apart from each other as possible.
Bend your knees a little.

Let your weight on the legs.

Keep your hands by your sides, hanging loosely.

Look in front of you.

2. Twist your head and upper body (gently) to your RIGHT, until your look is directly behind you.
Don’t do anything special with your hands and arms, just allow them to move on their own, based on the turning movement of the upper body.

Your feet and legs should be kept towards your front all this time, since only the arms and body move.
To make it easier to be straight while doing this exercise, without swaying forwards or backwards, just imagine that your body has a pole in the middle of it, running from the ground, through your spine and up to the top of the head. And, your body twists around the pole in this exercise.

3. Turn back to the front slowly, then keep going and tun to the LEFT, in the same way, until you’re looking behind you, just like you did before. Keep doing this, moving from one side to the other.

Don’t forget that the arms should move naturally, without you interfering in any way. Do the exercise in a continuous movement, without pausing. Build up the torque and speed from the upper body and hips GRADUALLY. Doing this will make the hands to slap your sides and the arms to swing wider.

Start from doing 10-15 twists for each side, and in time get to 30-40 for each side. It shouldn’t take you more than a few minutes.

Don’t stop suddenly when you’re finished with the exercise. Instead, slow down gradually, then return to the position where you started (step 1), leaving your arms to swing until they return to your sides naturally. Take a few deep and slow breaths.

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James K. Falcon asked:




If you suffer from joint pain, then the good news is that there are many forms of joint pain treatment that you can try, so that you can find some relief from the pain you feel each day. Below are some ideas you can use to help treat the joint pain you feel, and hopefully get back to feeling like yourself again.

One of the best forms of joint pain treatment is to use a supplement like Family VitaHealth Bone and Joint relief treatment. It is a capsule taken twice per day that has many valuable ingredients that allow the bones and joints to heal while providing pain relief.

Exercises can also commonly be used to help strengthen the joints so that they are not so painful. There are different exercises you can do for each joint, that will allow you to build up the muscles surrounding the joint, making it more stable. This can help increase your range of movement so that you are able to do more of the things you love.

If you go to the doctor, they may prescribe you some sort of pain medication to help manage the pain caused by your joints. I don’t recommend using this method only because it is only masking the symptoms instead of helping to remedy the situation. If you are going to use pain killers, use them along with your exercises so that you can still strengthen the joints in your body.

As you can see, there are many joint pain treatment options that you can use, which will allow you to get back up and back to your life again. Pain is hard to deal with and can significantly decrease the number of activities you are able to do. With the right treatment, you can be back on your feet in no time.

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If you are suffering from incontinence, you may have already tried to do the recommended “kegel exercises”. However, many women quickly become disillusioned as they either cannot decide if they are carrying them out correctly, or results can be so slow to materialise that they give up.

An effective alternative is to use a pelvic floor toner. There are various types available and all have been proven to be more effective than trying to exercise on an empty vagina. Indeed, when Dr Kegel devised his now famous set of exercises, he never intended that they should be done on an empty vagina and he produced his own pelvic floor toner. Over the years, this fact has somehow been forgotten, and many face the frustration of often fruitless kegel exercises.

The lack of motivation often leads to further deterioration, with many women progressing from slight urine leakage to flooding and at this stage, many women quite rightly feel that their quality of life has significantly lessened to warrant repair surgery.

A pelvic floor toner can be used to stop incontinence even in cases where the urine loss is severe. However, the results will not be instant and the amount of work required is dependent on both the degree of incontinence and the type of pelvic floor toner selected.

An increasingly popular option are the electronic pelvic floor toners. These work by delivering electrical impulses directly to the weakened muscles, making them contract automatically. Indeed, within one short exercise session, an electronic toner can induce the equivalent of thousands of “manual” contractions which would take hours to do-even if women had the endurance to carry them out.

A typical pelvic floor toner has two parts-a probe and a battery operated hand-held control. These are either connected by a wire or some versions are wireless. Most will have various pre-set programs to help with various degrees of incontinence. The probe is inserted into the vagina and a pre-determined program is selected. The woman can then relax whilst the device does the work. Many women will sit and read or watch TV for the few minutes which the program takes. Ideally, a woman should use a pelvic floor toner twice a day for best results and once incontinence is cured, around 5 times a week for “maintenance”, as like any other muscle, if the pelvic muscles are not exercised, they will quickly lose strength

Some women will begin to notice a slight improvement in their ability to hold in urine within just a couple of weeks, with a large number seeing significant changes within 6 weeks. With proper, controlled use, as recommended, the majority of women will be cured completely within 6 months.

There is no doubt at all that using a pelvic floor toner gives much better results that trying to perform kegel exercises manually. If you are trying to improve your pelvic tone and would like to see some of the best pelvic exercisers available in the UK, you may like to visit my website, Pelvic Floor Toners

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