HOW HEALTHY IS YOUR SPINE? 4 Exercises to Prevent Back Problems
2. The Standing Back Arch For this stretch, stand with your feet shoulder-width apart and put your palms on your lower back. Then, bend your upper body backward and hold that pose for five seconds, taking deep breaths. Return to your starting position and repeat. 3. The Back Extension This position is also called the Superman stretch! To do it, lay on your stomach with your arms in front of you and lift your chest and feet off the ground. You can slip a rolled up towel or pillow under your stomach for an easier version. Stretching this way extends and strengthens your spine. 4. The Seated Figure-4 Stretch This easy stretch can be done from your office chair, but it does a great job working the muscles in your hips to prevent lower back pain. To try it, sit up in your chair with your feet flat on the floor. Then, raise one leg, bending the knee and crossing your ankle over the knee of your other leg to form a figure-4 shape. Push down gently on your raised knee to stretch your hip.
Last summer, Randy’s back pain reappeared with a vengeance. He was pinned to the couch for weeks and visited doctors, physical therapists, and chiropractors for help. At first, it was tough for him to visualize the problem with his spine. Then, one helpful chiropractor put it in perspective. “He pulled out a 3D model of the spine and showed me what was actually going on,” Randy remembers. “He explained the blood flow to my disks, how the spine gets nutrients, and what I could do to expedite the healing process.” Randy is on the mend, but we don’t want you to end up in his position! To keep your spine safe in 2021, practice these four chiropractor-approved exercises that he learned along the way. 1. The Knee-to-Chest Hamstring Stretch Did you know that tight hamstrings can be a source of back pain? To keep them limber, lay on your back with one foot on the ground and your knee bent. Then, bring your other knee to your chest, wrap your arms around it, and squeeze to stretch your hamstring. Repeat the stretch on both sides of your body.
Zucchini Noodles With Turkey Bolognese Inspired by JustATaste.com
Ingredients •
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1 tsp salt
3 tbsp olive oil, divided 1 tbsp garlic, minced 1/2 cup onions, diced small
1/2 tsp pepper
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2 tsp sugar
3 medium zucchini
1 lb ground turkey
Parmesan cheese, for garnish
1 28-oz can crushed tomatoes
2 tbsp tomato paste
Directions 1. In a large sauté pan over medium-low heat, warm 2 tbsp olive oil.
2. Add garlic and onions and stir constantly until garlic is golden and onions are translucent. 3. Increase heat to medium and add ground turkey, break apart, and cook thoroughly. 4. Add crushed tomatoes, tomato paste, salt, pepper, and sugar. Reduce heat to low. Stir occasionally. 5. Using a spiralizer, mandolin, or vegetable peeler, cut the zucchini into noodles. 6. In another large sauté pan over medium-low heat, add remaining olive oil and zucchini noodles, tossing constantly for 2 minutes until slightly wilted. 7. Plate the zucchini noodles, top with the turkey Bolognese, and garnish with Parmesan cheese. Serve immediately.
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