Wһаt’s tһе best way tο treat back pain? Contrary tο рοрυƖаr belief, extended bed rest саח mаkе уουr back pain more intense instead οf better. It іѕ suggested instead tһаt уου bеɡіח a program οf exercises fοr back pain management tο һеƖр уου tο mend more rapidly. Doing tһе rіɡһt exercises wіƖƖ mаkе уουr back muscles stronger аחԁ more flexible. Tһіѕ wіƖƖ lessen уουr pain аחԁ discomfort, аחԁ mаkе уουr body more resistant tο future back traumas.

A proper back pain exercise program wіƖƖ аѕѕіѕt іח stretching tһе muscles οf tһе back аחԁ mаkіחɡ tһеm more flexible. It wіƖƖ аƖѕο һеƖр tο strengthen tһе back, mаkіחɡ іt better аbƖе tο withstand strain аחԁ pressure. Targeted exercises wіƖƖ һеƖр іח tһе сοrrесt distribution οf nutrients tο tһе spinal column аחԁ tһе surrounding muscles, nerves, аחԁ ligaments. AƖƖ οf tһіѕ іѕ іmрοrtаחt fοr healing along wіtһ prevention.

A back pain exercise regime needs tο include a routine οf stretching tһе back’s muscles along wіtһ tһе ligaments аחԁ tendons tһаt support tһе muscles. Tο mаkе уουr gluteus muscles (located іח tһе buttocks) more flexible, bе sure tο practice suitable stretching. Yουr hamstrings tһаt аrе contained іח tһе rear οf еіtһеr leg һеƖр іח providing proper posture аחԁ ѕο hamstring stretches аrе аƖѕο recommended. Tһіѕ sort οf stretching іѕ recommended fοr everyone, חοt јυѕt those wһο һаνе existing back pain. Yου′ll build up уουr muscles аחԁ mаkе tһеm more adaptable tο unforeseen demands tһаt саח cause trauma.

Yου mυѕt take tһе time required tο warm up уουr muscles before уου ѕtаrt аח exercise program. Take іt easy ѕο аѕ חοt tο intensify tһе problem. Aftеr completing tһе exercises, уου need tο ԁο ѕοmе сοοƖ down moves.

Another іmрοrtаחt component οf a back pain exercise program іѕ a kind οf treatment called inversion therapy. A type οf back stretching equipment known аѕ аח inversion table іѕ utilized fοr tһіѕ treatment, wһісһ tilts уου onto уουr back іח аח inverted position. It mау חοt sound comfortable һοwеνеr іt actually іѕ. It works bу minimizing tһе effects οf gravity οח tһе spine, thereby easing compression οf tһе vertebrae аחԁ discs. Tһіѕ lightens tһе load οח tһе muscles аחԁ ligaments tһаt аrе around уουr spinal column.

Anyone wһο suffers frοm back pain іѕ еаɡеr tο ɡеt relief. It іѕ іmрοrtаחt tһаt уου take a proactive аррrοасһ tο dealing wіtһ tһе situation. Yουr back pain won’t bе fixed bу lying іח bed аƖƖ day. It’s іmрοrtаחt tο ԁο tһе rіɡһt exercises tһаt wіƖƖ stretch аחԁ build up tһе muscles іח уουr back.

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If your health care provider has confirmed that you’re experiencing sciatica, there’s a good chance you will be advised to do some sciatica exercises in order to get pain relief. The cause for sciatic pain is inflammation of the nerve by the same name, which causes discomfort in the area between the lower back and the rear of the knee. The sciatic nerve spans the greatest distance of any nerve in the body, originating in the nerve roots situated in the lumbar region of the spine and traveling down to the toes. A herniated disc that ends up pushing up against the nerve is the leading cause of sciatica. Yet sciatica can result from any sort of inflammation or irritation of the nerves. A few of the catalysts that frequently lead to this type of pain are trauma, nerve irritation from adjacent bones, infection and internal bleeding. An accurate diagnosis for sciatica is achieved after an exam supplemented with your medical history.

Exercise is an excellent approach to sciatica pain treatment. An expert in this area can give suggestions for exercises that will help relieve your painful condition. But before you take part in any exercise for sciatica you should speak to a physical therapist or your physician to determine where the pain is originating. It’s vital that you obtain consent from your doctor before trying any of the following exercises for sciatic nerve pain treatment.

Stretching your back is very effective in relieving sciatic pain and is quite easy. While lying on your back, flex your legs to pull your knees close to your chest. Then put your arms around your legs and press beneath the knees. This will lead to a great lower back stretch. Don’t jerk your body, and only stretch to the point where you still feel at ease.

The quadriceps stretch is another effective sciatica treatment exercise which really helps to relieve pain. While lying down on your stomach, slowly move your right leg up toward your buttocks. Grab this leg with your right hand, and try to bring the foot up as near to your buttocks as possible until you feel a full stretch. Hold for several seconds and then do the same thing with your opposite leg.

Sciatica relief can also be achieved by means of a stretch that requires you to sit on the floor while utilizing your palms to hold up your body. Move your feet as far away from you as you can, and don’t let your back bend in the process. Lower yourself back onto the ground and bend one of your legs until your knee is facing your chin. Keep your leg in the bent position for up to fifteen seconds while holding it, and then switch to the other leg.

Poses that flex the mid-section are good sciatica treatment exercises too. Start by placing yourself on a sturdy chair with a back that does not curve, leaving a small space between your knees as you sit. Twist your body at the waist and hold for at least 10 seconds, then do the other side.

While you are doing exercises to treat your sciatica, ensure that you maintain good posture and proper breathing during the whole process. Stay relaxed and calm.

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Sciatica – Sciatic Pain Stretches and Treatments

Sciatic Pain is one of the most common conditions of back pain sufferers. Sciatica is a condition that causes pain in the buttocks, leg and back and can even travel down to the toes. There are several stretches and treatments that can help eliminate your sciatic leg pain…

Sciatica – Sciatic Pain in Leg

Sciatica is likely one of the first words that come to mind when thinking of leg pain. This article offers a brief guide to understanding sciatica, as well as methods for treating sciatic pain in leg, back, and buttocks.

What causes sciatica?

Sciatica is a term used to describe a set of symptoms, not an actual medical diagnosis. Sciatic pain starts in the lower back from a pinched nerve. Contrary to popular belief, sciatica is not passed on genetically. The sciatic nerve becomes pinched as a result of a spinal injury or conditions that occur during aging. A herniated (or "slipped") disc, weakened spine, spinal stenosis (narrowing of the spinal canal), or a lumbar subluxation (vertabra in an improper position) are some common causes of a pinched sciatic nerve.

Symptoms of sciatica

The sciatic nerve is the longest nerves in the body. When pinched, pain can follow the nerve from the lower back, out to one side or the other of the buttocks, most notably causing leg pain down the back of one leg and sometimes into the feet and toes.

The actual intensity and duration of leg pain and other symptoms can vary widely between individuals. Sciatica may be a minor irritation for one patient, while another may experience debilitating sciatic pain in leg, rear, and lower back.

Recovery from sciatica often takes only a few weeks, but some find sciatic leg pain to be much more persistent – sometimes lasting months or years. Symptoms may grow worse over time.

Please note that if you experience increasing weakness or loss of sensation in the legs or any loss of control in bowel or bladder you should seek immediate medical attention.

Treatment for sciatic leg pain

Any treatment of sciatica must begin with an accurate diagnosis of the source of trouble. Arthritis and piriformis syndrome are two conditions frequently confused with sciatica as they have similar symptoms.

Once the cause of leg pain has been determined to be sciatica, treatments may include:

• Physical therapy or chiropractic care to relieve pressure on the sciatic nerve
• Alternating heat and ice massage therapy for pain relief
• Anti-inflammatory drugs and steroids to relieve inflammation and related pressure
• Steroid injections into the spine (epidurals) to relieve inflammation and lower back pain
• Surgery

You can learn more about sciatica stretches and treatments by watching our videos on sciatica.

Click on this link if you would like to read more about sciatica treatments.

Back Pain Relief Exercise  – Instant Tips, Guide and Information about back pain relief exercise, back pain, back pain treatment, back painback pain relief, chronic back pain. management,

How to Manage Slip Discs in Back Pain  – The patient is administered fluids through I.V. as well as related treatment such as ROM exercises, which are done prior to and after back surgery. Isometric exercises are commonly ordered when back pain is present.

Lower Back Pain  – Proper exercises may help to stop lower back pain. The important word here is “proper”. Doing the wrong type of exercises when you are dealing with lower back pain can actually make the pain worse. 

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One of the biggest causes of back, neck and sciatic nerve pain is due to muscle imbalances. Muscle imbalances are an imbalance between 1 or 2 muscle groups. For example, the hip flexor muscles in relation to the gluteus muscles. If the hip flexor muscles are stronger and tighter in relation to the gluteus muscles, you will have an imbalance of the two muscles. That imbalance can then pull your pelvis forward causing further imbalance of your pelvis in relationship to your spine and hips.

Another common imbalance example is the lower abdomen and the lower back. Many people suffer from chronic tightness in their lower back and have weak lower abdominal muscles causing a lot of strain on their lower back.

Muscle imbalances are a direct result of how we use our bodies. For example, many of us spend a lot of time sitting. While sitting, your hip flexor muscles get really tight as well as the hamstring muscles, while the gluteus muscles get really soft and weak. Prolonged sitting also tightens the lower back while the lower abdominal muscles weaken, so you have at least 2 major muscle group imbalances caused from simply sitting.

These muscle imbalances can create pain in two different ways. The imbalances can create pain directly or indirectly by creating a condition that leads to pain. For instance, the imbalance between the hip flexor and gluteus muscles tends to pull the pelvis forward creating tension and tightness in the lower back, placing it under constant strain. Muscle imbalance can also result in conditions such as a herniated disc or sciatic nerve pain. These imbalances create excessive wear and tear on the discs, which will make the discs break down much sooner than they normally would.

So how do you actually treat these muscle imbalances to eliminate your pain? The only way to treat the imbalances is to get to the source of the imbalances with “muscle balance therapy”. This therapy is a combination of back and sciatic nerve exercises, stretches and other self treatments, but the first thing you need to do is to identify the exact muscle imbalances you have. The generic exercises you might get from a sheet of basic exercises from your doctor or chiropractor will not be enough to address your specific imbalances. In fact, some of those generic exercises could actually hurt you, depending on the specific muscle imbalances you may have.

You identify the specific imbalances you have using some simple self tests that are a part of the “Lose the Back Pain System“. Once you know the specific imbalances you have, then you can perform the specific corrective exercises and stretches for those imbalances. For instance, with the example of the hip flexor and gluteus muscle imbalances, you need to stretch the hip flexor muscles and strengthen the gluteus muscles.

We all have muscle imbalances and most have several imbalances. There are usually multiple muscle imbalances in effect in your body at any one time and they actually tend work against each other, increasing each imbalance even more. The worse the imbalances are, the more they tend to cause pain.

Therefore, the key to lasting pain relief is to identify your imbalances and then address them with muscle balance therapy.

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Inversion therapy is a form of back pain and sciatic nerve treatment that has helped millions of people all around the world get relief from back, neck and sciatic nerve pain. What you may find surprising is that this form of therapy has been used for over 2,000 years! There are many benefits of inversion therapy and among the greatest benefits are:

• Spinal Decompression – Decompression of the spine has many direct benefits to having a healthy, pain free back. Over time, due to the effects of gravity, your weight, and physical condition, your spine becomes compressed, causing the vertebrae to compress onto the discs. As you age, the compression gets greater and greater. As your spine gets tighter and tighter, the muscles in your torso and along your spine force the vertebrae together and in turn, compressing the discs even more. This compression is typically not even throughout your spine which causes an imbalance in your spine resulting in misalignment of your spine and body. This condition can lead to serious spinal injuries including herniated discs and will restrict your movement even more.
• Realignment – Inversion therapy can help realign your spine by loosening and lengthening all of the muscles in the torso and along the spine. When the muscles loosen and lengthen, they allow the vertebrae to realign themselves as they are meant to be.
• Circulation – During the process of being inverted through the use of an inversion table, you are increasing the blood flow all along the area surrounding the spine and torso. By increasing the blood circulation to this area, you are also increasing hydration in the discs of your spine. Since the discs are comprised of approximately 70% water, to promote healing to the discs and spine, you need to increase the blood flow to the entire area along the spine which in turn provides the much needed water to the discs returning them to healthy, properly hydrated discs.
• Relaxation – By using an inversion table properly, with the addition of some relaxing music in the background, you can completely relax your mind and entire body, allowing all of the muscles in your body to relax. As the muscles of your torso relax, the vertebrae are free to decompress taking pressure off of the compressed discs. Another benefit of this total relaxation process through the use of an inversion table, is that it relieves stress which is one of the largest contributors to your tension and back pain.
• Flexibility – Since the use of the inversion table helps to lengthen, loosen and stretch out the tight muscles along the torso and spine, the resulting decompression of the vertebrae and discs allows for much greater mobility and flexibility.
• Quick, Easy & Inexpensive – Inversion therapy using an inversion table is very quick and easy. It can be done anywhere you have room for an inversion table and at any time and only takes a few minutes to realize all of the benefits. It is also very inexpensive compared to the expensive decompression treatments that use equipment costing thousands of dollars, or even compared to repeated visits to a chiropractor to try to realign your spine.

All of these benefits work together to result in an excellent treatment for your back pain. There are even many exercises for sciatic nerve or back pain that are very effective when done on an inversion table. If you have back, neck or sciatic nerve pain, it is definitely something you may want to consider.

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Weak backs are the cause of many health issues. Usually, chronic back pain is the first sign of trouble, but that is not the only problem that people face. There are many different health risks that can be traced back to a poor spinal structure and an overall unhealthy back.  It is important to learn how to improve posture.

The biggest cause of an unhealthy back is poor posture. Even though poor posture may feel completely natural, it is anything but that. It is when people try to correct their posture that they feel pain so they end up just giving in to their old posture habits. Buy just why is it that something so un-natural can feel so right? While it may be hard to understand, what is nice to know is that there is a way to improve posture with very little effort.

Remember, one of the most important parts of your body is the spine. It is the core of your body. When the spine is weak, the weakness will spread throughout your body, even to some places that you would never think would be affected.

There are many benefits that come from improving the strength of your back. When you work on getting a healthy back, your posture will improve which will bring a better appearance to your body and you will have much less pain in the back. You will actually find yourself stronger and you will find yourself able to stand and sit for much longer than before.

Within your twenty four vertebrae, there are hundreds of muscles, all trying to work together for even the simplest of tasks. The alignment of the spine actually forms an arched structure which is key to supporting your shoulders, head and many other bones and muscles that rely on the core of the body, the spine. When your spine cannot handle the weight, it will slouch. Not only does this look very unattractive but the slouching also weakens the muscles throughout the back which will soon lead to chronic back pain.

Another thing to remember is the sophistication of the unconscious responses in your body. In the back, there is such a mechanism that will stop you from lifting something that the back is incapable of handling. When you strengthen the back though, this mechanism can be overcome and you will find that your strength has greatly increased.

By improving your back’s health, you will also improve endurance. You will stand and sit for longer periods without unnecessarily tensing muscles. By not creating unnecessary tension, you will fatigue less, and in turn won’t experience the pain resulting from the buildup of fatigue toxins and the lessened blood flow in tense muscles.

Back exercises should strengthen all of the core muscles connected to your spine. This includes legs, hips, shoulders and the muscles of the neck.

When taking part in back strengthening exercises, you want to work all of the muscles as one large group. This will provide the support needed for a healthy back exercise.

These exercises are not just important for your health. The better posture you will receive will also give you confidence in your appearance and it will help others see you in a different light. With just a little time and effort you can strengthen your back once and for all.

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Countless numbers of people experience back pain at some point in their lives. One of the best ways to get relief from this condition is by doing some back stretches to improve your flexibility. In particular, yoga exercise for back pain is considered to be a reliable way to ease your discomfort. Most commonly, back pain occurs because of poor posture. Yoga back pain exercises are one of the most efficient ways to realign your body. In this way, mind, body, and spirit can be perfectly synchronized naturally.

Yoga has been shown in a number of studies to be highly beneficial in relieving back pain. It can be especially effective for hip pain resulting from overexertion or over-stretching. Employing the right kind of yoga back pain exercises will make sure your hip muscles are stretched, bringing your body back into its natural balance and alleviating back pain. It’s amazing how much you can relieve your back pain with such stretches.

To improve your balance while providing support to your hip bones and increasing your flexibility, try yoga exercises from an upright position. Among the more commonly known yoga back pain exercises is the mountain pose. This exercise retrains the muscles of the body to bring them back in line.

Moving comfortably is important and your hips are an integral part of the process. The hips work to sustain the body in a healthy, balanced carriage. The hips are at the center of the body and hooked up to the lower spine. Research shows that up to eighty percent of back-pain sufferers also have hip problems. But yoga can get your hips in line with the rest of your body and moving properly. The best yoga exercise for back pain and helping your hips is the triangle pose.

You can also attain correct balance of the body by assuming the ‘extended side angle’ position that works on both of your sides simultaneously. Those who experience problems with their back often suffer from poor posture, and this yoga exercise for back pain can help reduce pain by stretching the spine. A very effective exercise, it can really help you regain your original pain-free existence.

People all over the world have problems with backaches. Unless there is correct back pain management done at the right time, a situation like this can lead to intense pain and even disability. Be sure to talk to your doctor beforehand if you’re thinking of trying out yoga back pain exercises. In addition, learn how to do these postures with a certified yoga instructor because doing them wrong could actually make things worse for you.

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Back pain exercises are extremely effective in eliminating the discomfort of permanent back pain. Your back will no longer suffer from strained muscle aches as the muscles strengthen gradually. Exercises are a natural form of back pain treatment that many people are now trying.

There are several good reasons why you should consider doing back pain exercises. First and foremost, the exercises can help to loosen the muscle tissues. This will reduce whatever tension is being felt and that in turn reduces the possibility of further straining and muscle stretching. This in turn prevents more damage to the muscle tissues.

Lower Back and Upper Back Pain

Back pain exercises strengthen your upper and lower back and therefore your back becomes more flexible which is important. The exercises reduce existing pain levels and prevents further episodes of back injuries.

Traditional back pain exercises such as swimming are excellent for reducing pain in the upper back. Swimming is known to be one of the best forms of upper back pain exercises. The weightlessness of your body does not put any strain on your back. The swimming can help to strengthen the main muscles in your upper back and do so without pain.

The main goal of performing exercises is to make the back more flexible and stronger. Your back naturally becomes healthier and therefore improvements in your posture are important benefits. Back pain relief exercises hold the key to preventing future episodes of back pain and assisiting in full relief recovery.

Sciatica and Back Pain

So how to cure your back pain and sciatica? Exercises are also beneficial for eliminating associated sciatica pain. There is an exercise video program by Mike Saros for curing back pain and sciatica pain and they can be done in the comfort of your own home. They are videos showing you the exercises to do for your back pain. Mike is a man that has had surgery and many back conditions so he knows what he is talking about.

Continual lack of exercise will weaken your back muscles. If you exercise your back you will be helping your body in so many ways that you may not be even possibly be aware of. The secrets to a pain free back are there. You can be on the mend and start living when you decide to start exercising.

For a pain free back the first step is to make it strong again. If you help your back it will help and support you. So start your program by doing some back pain exercises at home.

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The BEST Exercises for Your Back

Have you ever wondered what the most effective ways to build back muscles are? There’s so many exercises to choose from that it can be confusing to know exactly which ones will make your back stronger. Here’s a list of the most effective and proven back exercises that will strengthen your back and help build those wide barn door lats you always wanted, and help avoid back problems such as sciatic nerve problems.

Over the last 16 years, I’ve done just about every back exercise. Granted, not all the variations, heck, I thought I knew them all but I’m continually shocked to learn a few new movements that make me sore again like a teenager who hits the weights for the very first time (breaks into Top 80′s song by Madonna)….

After doing many back exercises myself, the most effective back exercises you can do are the following:

* Assisted wide-arm chin up (or regular pull ups)

* Assisted chin up ( or regular pull ups)
* Barbell rows
* Wide-arm lat pull downs
* Close-grip lat pull downs
* Dumbbell rows
* Wide-arm cable rows
* Close-grip cable rows

More important than that…

In that order! That’s right. Not only are those a list of the most effective back exercise but they are in order of overall back development importance. Re-read this section again until it soaks in. While you might have 10,000 exercises to choose from, not all of them will be as effective in making your lats so wide it will be hard to walk thru the door.

Listen…

If you want big barndoor lats, then pull ups are the king. Followed by barbell rows. You’ll get a thick, strong back just with pull ups. Add in the barbell rows and you are doing the exercises most professionals do.

You will probably see a lot of males/females on the cable row machine. And much like squats, you’ll only see a handful of people who can or will do pull ups on a regular basis.

Those are the ones who will have bigger and better developed backs then the cable rowers or the people who use those machines week after week. There’s absolutely nothing wrong at all with variety but a common mistake so many people make is sticking with lesser known exercises and completely missing out on the foundational exercises.

Hopefully you know that if you want the best leg development possible, then you cannot beat squats. Just like squats hit all the muscle of the leg, pull ups will work all the muscles of the back.

Between the exercises listed above, you will be doing the top notch, fundamental exercises for overall back development and growth by doing pull movements and row movements. Your muscles will be forced to grow!

If anybody has ever told you that you ‘have a hole in your back.’ They won’t after you start including these in your weekly line up.

And if you think you can only do one style of pull up it only takes a little imagination to realize that even pull ups can be varied quite a lot to hit the muscle from different angles. Even with rowing movements, you can row to the stomach for a completely different focus on muscle then if you row to the chest or row to the chin.

It’s all back but the variety will really stimulate the area. Next time you do any rowing movements, think about where the bar is going. Lower, middle or higher. Each variation will help with development and keep you from hitting that dreaded plateau!

Not only will your back become stronger but you’ll experience full development. That’s exactly what you want to do. Variety and sticking with the basics.

Sound familiar? It is.

If you want the best back development, you’ll include pull ups. And then pick and choose from the list above in terms of effectiveness after that. You can do any number of additional back exercises for variety and variation.

The truth is…

Many people cannot or will not do pull ups. But they will spend their time on every other machine or use all kinds of isolation exercises to work the back muscles. They are simply missing the point. Make sure you include pull ups and the other most effective exercises in your arsenal and you are almost guaranteed to boost your back development by a notch or two.

If you really want a challenge, see how many high quality pull ups you can do or add weight. You’ll bring yourself to the next level.

Marc David is a bodybuilder and author of the, Beginner’s Guide to Fitness and Bodybuilding. You can get info on Marc’s e-book at: http://www.Beginning-Bodybuilding.com To get Marc’s free e-zine, visit http://www.JustAskMarc.com

By Marc David Published: 9/19/2006

Proper Sciatica Exercises – Exercise plays a leading role in treating sciatica. There are many sciatica exercises. These exercises are one the best ways of treating sciatica. They specifically target the muscles in lower back, thighs and abdomen area.  

Best Free Exercises for Sciatica Relief  – While we may prefer bed rest to exercise when in pain, doctors advise rest to patients for just a day or two after a bout of sciatica but exercise is the best mechanism for healing.   

How to find Sciatica Exercises – There are many, many sites available on sciatica exercise. They vary from types of generic types of exercises, more like over views to specific ones. These come with details of the types of exercises. 

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Are you feeling stiff in the back when you wake up? Feel a muscle pulling when you bend to pick up a paper and your day is spoiled because of a leg ache? What do you think is causing all this trouble? Probably the hamstring muscles at the back of your thighs are tight or the “Piriformis” muscle in your buttocks (this muscle helps the outward movement of your leg) is taut. They need to be relaxed and strong if they are not to trouble you. So, what do we do to solve this problem? The best method is to do stretching exercises which will strengthen these muscles and help you to stay fit, healthy and flexible.

Let me explain two simple exercises:

1. Sit on an exercise mat or on a folded blanket on the floor. This exercise is very helpful since back pain exercises and stretches are very close related to each other. Keep your left leg extended and fold your right knee towards the floor with the right foot resting near your left thigh. Your folded knee may not touch the floor in the initial stages. You can rest your bent knee on a pillow. Sit with your back straight and inhale deeply. Raise your arms as you inhale and count a slow five. (Remember to inhale deeply and slowly and then count five. This is to retain the inhaled air in your body for that long). Now exhale slowly as you bend over the extended left leg with a flat back and touch your toes with your fingers. Count to 5 smoothly and slowly. To solve back problems faster, come slowly back to original position and repeat with the other leg. Exercising identically slow since it acquires time to stretch your muscles. Over a period of time you will be able to bend and stretch more and as you keep training, the muscles will start becoming more flexible. Do the exercises five times with each leg to start with and increase the number slowly.

2. Extend both your legs and then cross your right leg over the left with your knee bent so that the heel of your right foot is touching the outside of your left thigh. Keep your hands at the back (Not resting on the floor). Keep your back totally erect and inhale deeply and slowly and count a slow five. Then exhale slowly as you bend your body over your legs. Count a slow five again. Then slowly come back to original posture. Repeat the same with the other leg. The idea is to finally touch your bent knee with your forehead. It’s very hard to benefit from it initially.

3. It is very important to do the deep breathing properly. As a race we seem to take shallow breaths from our chest. It is important that we breathe from our diaphragm so that our entire body gets a supply of fresh oxygen. Exercise well, breathe deeply and keep fit whether you are forty or fifty.

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