Tibetan Back Stretching Exercise for Better Back Health and Care, Prevention and Cure

Proactively fight back pain by strengthening muscles

Those of us who feel great pressure in the lower part of the back know that back pain definitely takes energy and concentration from its sufferer, and makes walking, moving, lifting, and just plain old living difficult.

If you are someone who is constantly on their feet, the lower back area may definitely suffer. Sometimes it's even worse when you are stuck behind a desk, sitting for hours in a stiff position behind the computer. Naturally, the back gets neglected, muscles weakened from inactivity, tighten in reaction to job stress, stiffness follows, and so does pain.

It's not a bad idea to catch a glance of body posture while standing in a reflection. Do you slouch, slump or stand to the side to compensate for some ache and pain? Do you walk funny?

Here is a great "secret" exercise r which from the very first day showed its potential to condition those weaker muscles which would support the problem between the disks.

Generally speaking, muscles support the bones. Stomach exercises can strengthen the back (sit ups, crunches, and so on). These exercises, however, are designed specifically for the back.

My chiropractor once explained that I had spondy lolisthesis, a genetic disorder. Basically, there is a cushion missing (or smaller than it needs to be) between two of my vertebrae.

Proof is in the Pudding

My dear friend, who is 70 but has the body of a 40 year old (even a 25 year old would die for her body!), has been doing these exercises since she was fifty years old. At that time, although by nature an active and enthusiastic person, she began feeling the heaviness in her legs, began feeling tired and disoriented, and knew that middle age was catching up with her. Back pain, crunchy neck, and other symptoms prevented her from moving around like she used to.

She has been doing them for twenty years, and in the ten years I have known her, she hasn't aged a bit. She is blonde, tall, tanned, and has great legs. She says that she feels no pain whatsoever. Her son, a medical doctor, saw the change in her and began doing them himself on a regular basis.

The Cause

The exercises are designed to be done every day. Beginners start with three to five repetitions and slowly increase at a rate of three more each additional week.

The Effect

When I do them, I immediately feel my bones re-adjusting- CRUNCH! – and all for the better!. In fact, I am almost tempted to do them TWICE a day just because of the immediate relief they bring. In my experience the pain builds – then I exercise, and it leaves me, then slowly starts building up again.

Don't forget to Breathe!

All you need is floor space, a beach towel or an exercise mat, and approximately 15 minutes. Be sure to breathe in when it's easy, and breathe out when it's more challenging. I also give myself a rest of five to six seconds between each one because these are muscles I am not accustomed to using.

Dr. Love

Before starting any exercise program, most definitely visit your doctor and/or physical therapist. No exercise program should be started without their O.K.

Now, for the exercises, and remember, breathe wisely and pause a little between each one:

Stretching your body upwards, raise your arms outwards to shoulder level and turn in one direction five complete circles. At the end of the five turns, bring your hands together as if you were to clap them, and regain your orientation. More than five turns you could easily feel dizzy so five is enough. Now repeat in the opposite, say, counterclockwise, direction, until you have spun five times and then, bringing your hands together, stand still for a moment and turn again, now in the clockwise direction.

This exercises gives flexibility in the neck and shoulders.

From a relaxed lying down position, slowly raise the head and legs simultaneously, keeping the palms down near the hips. Breathe outwards as your legs rise up as high as you can. Count to five then slowly lower them downwards, inhaling as you go down (legs and head). Rest for a moment, then repeat.

This exercise is good for the stomach muscles, which support the lower back, and the back of the thighs.

Be sure that your toes are flexed and that your stomach is tightened as you inhale, then slowly, fall back on your heels as you slowly exhale, holding your head (as loosely as possible) in a surrender fallback position. Don't dismay if you can't fall too far back, yet. With time your muscles will allow you to fall further.

Push hard on the floor with your palms, lift your buttocks, and exhale, allowing your head to relax and naturally drop downwards.

You will feel the muscles in your arms, a little, but we have been neglecting our arm muscles lately, right? I know that I have . .

Again, exhale while you lift the body. It is actually not that hard to do.

Spread your legs to shoulder width, then, using your toes to keep balance, create a triangle with your body. Buttocks up, head down, arms also spread for safer positioning. Now, exhale and let your whole body go limp, head back.