STRUGGLING WITH BACK PAIN?
TRY THESE 3 STRETCHES
It’s no secret that sitting for long periods can be detrimental to one’s health. Still, even with this information readily available, Americans sit longer each day than at any other time in history. The average American sits between seven and 12 hours daily, and office workers often sit for 15 hours each workday. Sitting for an extended time can result in many issues, but one of the most common is back pain. If you’re someone who sits for a long time every day and you’re experiencing back pain, there are simple stretches you can do to relieve that pain. Try taking breaks throughout the day to do some of the following stretches, and you’ll notice improvements to your back in no time. CHILD’S POSE This stretch is excellent for stretching your back and muscles around your hips. To perform the child’s pose, start by kneeling on the ground with your toes together and your knees
hip-width apart. During an exhale, tuck your chest into your knees and extend your arms forward with your palms facing down. Relax your shoulders toward the ground so that your forehead almost touches the floor. Rest in this pose as long as necessary to feel relief.
down to your tailbone without lifting your hips. Hold for up to one minute and switch legs.
SEATED SPINAL TWIST You may be familiar with this stretch. It stretches your hips, glutes, and back while increasing mobility in your spine. Sit on the floor and cross your left leg over your
KNEE-TO-CHEST This stretch will relax your hips, thighs, and glutes
right. Your left foot should be outside of your right thigh.
while promoting overall relaxation. Lie on your back with both knees bent and your feet flat on the floor. Keep your left knee bent or straighten it out and pull your right knee into your chest. Lengthen your spine
Place your right arm on the outside of your left
thigh and your left arm behind you for support. Start from the base of your spine and twist to your left side. Hold for up to one minute and switch sides.
TAKE A BREAK
Apple Cranberry Crisp
Inspired by TasteOfHome.com
If you’re feeling old-fashioned, treat yourself to this warm and bubbly dish. Nothing says Thanksgiving quite like a classic apple recipe.
INGREDIENTS • 3 cups peeled and chopped tart apples • 1 1/2 cups cranberries • 3/4 cup packed brown sugar, divided • 1 tbsp lemon juice
• 1/2 tsp ground cinnamon • 1/2 cup all-purpose flour • 1/3 cup butter, cold • Vanilla ice cream (optional)
DIRECTIONS 1. Preheat oven to 375 F. 2. In a large bowl, combine apples, cranberries, 1/4 cup brown sugar, lemon juice, and cinnamon. 3. Grease an 8-inch baking dish and pour the mixture into it. 4. In a small bowl, mix flour and the remaining brown sugar. Cut in cold butter until the mixture is crumbly. Sprinkle this over the fruit. 5. Bake uncovered for 25–30 minutes or until the topping is golden brown and the filling is bubbly. If desired, serve with vanilla ice cream and enjoy!
916-927-1333 3
Made with FlippingBook Ebook Creator