EXERCISES FOR BACK PAIN RELIEF TRY THESE EXERCISES FOR YOUR BACK!
SUPPORTER’S BRIDGE Lie on your back with knees bent and feet hip distance apart. Place your feet close enough so they can be touched by the fingertips. Inhale and lift the hips, place a block under the sacrum. Keep the chest open. Hold for 30 seconds and repeat 10 times. SCAPULAR RETRACTION Standing tall with good posture, shoulders relaxed. Pull shoulder blades back and down. Don’t hunch your shoulders. Repeat 6 times.
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Spiced Pear Tea
INGREDIENTS • 1 orange • 3 cups water • 2 (11.3 to 12 oz) cans pear nectar
• 1 tsp whole cloves • 6 tea bags • Small orange slices, halved (optional) • Stick cinnamon (optional)
• 1 tbsp honey (optional) • 4 inches stick cinnamon
DIRECTIONS Using a vegetable peeler, remove three wide strips of peel from the orange; set peel aside. Juice the orange into a large saucepan. Add the water, pear nectar and honey (if using) to orange juice in saucepan. For spice bag: Place the 4 inches of stick cinnamon, the cloves and the orange peel strips in the center of a 6-inch square of double-thickness, 100%-cotton cheesecloth. Bring corners together and tie with 100%-cotton kitchen string. Add spice bag to pear nectar mixture. Bring mixture to boiling; reduce heat. Cover and simmer for 10 minutes. Remove from heat. Add tea bags; cover and let stand for 5 minutes. Remove tea bags and spice bag; discard. Serve in warm mugs. If desired, float orange slices on top of individual servings and serve with additional stick cinnamon.
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