Try these movements if you are experiencing pain. Strengthens Back EXERCISE ESSENTIALS Relieve Aches & Pains In Minutes Without Pain Medication!
PRONE ALT. ARM & LEG While lying face down and keeping your lower abdominals tight, slowly raise up an arm and opposite leg. Slowly lower and then raise the opposite side. Do not allow your spine to move the entire time. 6 repetitions on each side.
STANDING LUMBAR EXTENSIONS Stand with good posture, feet shoulder width apart. Position your hands on the backs of your hips. Lean back, as far as you comfortably can. Slowly return to the start position. Repeat 4 times.
Improves Flexibility
Exercisescopyrightof
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Always consult your physiotherapist or physician before starting exercises you are unsure of doing.
Sweet Potato-Pecan Casserole Recipe
INGREDIENTS • 3 1/2 pounds sweet potatoes, peeled and cut into 1-inch chunks • 1/3 cup honey • 1 large egg
• 1 teaspoon ground cinnamon • 1/4 teaspoon ground nutmeg • 1/8 teaspoon ground ginger • Kosher salt • 1 tablespoon packed dark brown sugar • 1/3 cup finely chopped pecans DIRECTIONS
Preheat the oven to 350 degrees F. Mist an 8-inch square baking dish with cooking spray. Bring a few inches of water to a boil in a pot with a large steamer basket in place. Put the sweet potatoes in the basket, cover and steam until tender, 20 to 25 minutes. Transfer the potatoes to a bowl and let cool slightly. Add the honey, egg, 1/2 teaspoon cinnamon, the nutmeg, ginger and 1/2 teaspoon salt; whip with an electric mixer until smooth. Spread the sweet potato mixture in the prepared baking dish. Mix the brown sugar, pecans and the remaining 1/2 teaspoon cinnamon in a bowl; sprinkle over the potatoes. Bake until hot and beginning to brown around the edges, 40 to 45 minutes.
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