E X E R C I S E S F O R H OME
Try This To Help Relieve Back Pain
Try This To Help Loosen Your Lower Back
BACK PAIN | SIDELYING TRUNK ROTATION While lying on your side with your arms out-stretched in front of your body, slowly twist your upper body to the side and rotate your spine. Your arms and head should also be rotating along with the spine as shown. Follow your hand with your eyes. Hold for 20 counts repeat as needed.
BACK PAIN | PRONE ON ELBOWS Lie on your stomach, hands beside your shoulders. Push with your arms up on to your elbows. Hold for 10 counts then return to start position. Rest. Repeat 8 times.
Try This Stretch If You Sit At A Computer All Day
Try This To Strengthen Your Core
BACK PAIN | PRAYER STRETCH While inacrawlposition,slowly loweryourbuttocks towardsyour feetuntil a stretch is felt along your back and or buttocks. Hold for 30 counts and repeat as needed.
BACK PAIN | BRIDGING
While lying on your back, raise your buttocks off the floor/bed. Hold for 10 counts then return to start position. Rest. Repeat 10 times.
Exercisescopyrightof
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Healthy Recipe: Hot Cauliflower Wings
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INGREDIENTS • 1 head of cauliflower • 3/4 cup chickpea flour • 3/4 cup unsweetened almond or soy milk • 2 tsp garlic powder • 1 1/2 tsp paprika powder
• 1 cup spicy BBQ sauce • 1 tsp sriracha sauce (optional) • 2 green onions, cut into rings • salt • black pepper
DIRECTIONS Heat the oven to 350 °F. Carefully cutcauliflower intobite-sizedflorets. Ina largebowl, combine chickpea flour, the plant-based milk, garlic powder, paprika powder, salt, and black pepper. Stir until well combined. Dip florets into batter so they’re completely coated. Line a baking sheet with parchmentpaperand laycauliflowerfloretsonbaking sheet. Bake for 25 minutes at 350 °F. Once baked,
transfer the cooked cauliflower wings to a bowl. Combine the BBQ sauce with a teaspoon of sriracha sauce and pour it over the baked cauliflower wings. Evenlycoat them fromallsidesbystirring thema few times. Put coated hot wings back on a baking sheet linedwithparchmentpaper.Bakeagain for20minutes at350°F.Serve immediatelyandsprinklewithgreen onions.Servewithveganaioliorvegan ranchsauce.
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