Are you feeling tired???

Know Someone With Forward Head Posture?

No wonder you’re always tired. You have a forward head posture!

Neck pain, fatigue, carpel tunnel syndrome, TMJ syndrome, fibromyalgia, headaches ~ can how you hold your head be the cause of all these conditions? If you, or someone you know, suffers from forward head posture, and an estimated 90% of the population do, then the answer is definitely yes!
With correct head posture, the ear is centered over the shoulder. If the ear is off center to the front of the shoulder, this is known as forward head posture. For every inch the head is forward of this center position, it exerts an additional 10 pounds on the muscles in your neck and upper back, causing them to work harder to keep your head erect and your chin up!
But how do you get into the habit of a forward head posture? Today’s use of computers, television and video games may contribute to this condition which ultimately compresses discs and causes extensive damage.

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Here are several ways to help correct this condition:

• Receive regular chiropractic adjustments
• Make sure your child’s backpack doesn’t exceed 15% of his/her body weight
• Take regular breaks from sitting at the computer

It may be hard to believe, but how you hold your head may be an important key to your health!

Health Hair Foods

Whole foods rich in protein, omega-3 fatty acids, zinc and biotin help promote a healthy scalp and hair. Add these foods to your grocery cart – think of it as a healthy hair recipe!

1. Dark leafy greens. Kale, Swiss chard, spinach and other dark leafy greens are good sources of vitamins A and C, which the body needs to produce the oily substance sebum, a natural conditioner for your hair produced by your body.
2. Salmon. Omega-3 fatty acids, of which salmon is an excellent source, are important to a healthy scalp. Salmon (choose wild Alaskan salmon) is also a good source of protein. If you prefer not to eat fish, try two tablespoons of freshly ground flaxseed or a high-quality fish oil supplement instead. 
3. Beans and legumes. They are a good source of protein which helps promote hair growth, as well as iron, biotin and zinc. (Biotin deficiencies can occasionally result in brittle hair.)
4. Nuts. Specific varieties of nuts contain vitamins and minerals that can help promote the health of your scalp. These include Brazil nuts - a good source of selenium (limit yourself to no more than two nuts per day) - and walnuts, which provide the omega-3 fatty acid alpha-linolenic acid that may help condition your hair, as well as zinc, which can minimize hair shredding. Cashews, almonds and pecans are other hair-healthy choices.
5. Eggs. A good source of protein, which helps prevent dry, weak and brittle hair. Choose organic, omega-3 fortified eggs from cage-free hens.

Have a Healthy Weekend

. Squeeze in a longer workout. The best part of the weekend is that you have more free time. So while you might not be able to squeeze in a 30-minute run over lunch during the week, you can use the weekend to go for a longer run at a beautiful park nearby. Or go to the gym to try a new hour-long class. Use the weekend as a time to refresh your workout and get more activity in without feeling rushed.

2. Eat like it's a weekday. When you think about it, it doesn't really make much sense to eat differently on the weekend than you do during the week—especially if your food choices during the week keep you fueled and energized. It can be easy to skip meals on the weekend and then make up for it later by overindulging at dinner. So, make a point to eat breakfast, lunch and dinner while sitting down. for when you're on the go, and follow a schedule just like you would during the week. Your body will thank you!

3. Stick to your usual sleep schedule. Are you someone who has a firm bedtime during the week only to stay up late and sleep in on the weekends? Changing your sleep patterns could throw off your schedule (hard to eat breakfast when you get up at noon!), and could also . Just think of all those times you stayed up later than usual, got hungry and ended up eating something unhealthy! Changing your sleep schedule can also make it harder to fall asleep on Sunday night which could set you up for a tired Monday.

4. Get outdoors. Because most of us work indoors during the daylight hours, the weekend provides a nice opportunity to get outside, see the sun and connect with nature. Heading outside can boost your body's production of , plus studies show that people are happier when they spend time out in nature. So, get out there and enjoy the great outdoors!

5. Fuel yourself for weekday success. Ask yourself honestly if you with workouts or restricted your food or calories too much during the week. If so, come Friday, your body may be hungry and tired, which can lead to overeating and underexercising on the weekend. Remember to every day, eating and exercising in a way that you can sustain for the long haul—not just a few days or weeks.

Guzzle Water Everyday

When you think of the amount of pollution, weather damage and abuse we subject our skin to, it's no wonder it begins to look a little dull long before it should. While our surroundings are often something we can't control, how we treat our skin is in our power. We have to be extra diligent in providing it nourishment to get that healthy glow, but it is possible! Now that I am in my late 20's, I never expected to see fine lines and wrinkles pop up on my face - but with the stress of school, finances, partying and living life, it's no wonder many of us begin to age before we even hit 30! Here are a few great tips that makeup artists and dermatologists have provided so we can take back that youthful glow:
Guzzle water everyday - Though you can't hydrate dry skin from the inside out, drinking water every day cleanses toxins that build up in the body and start showing on the skin. Flush your system with at least 64 ounces of water each day - I really notice a difference in how smooth and supple my skin is after I've been hydrating a few days.

Eat Healthy Fats

Fat is the most feared nutrient in the American diet. Thirty years ago, most health and nutrition experts encouraged us to eat as little as possible—certainly no more than 30% of calories from fat. This was the mantra, and it informed Cooking Light’s approach to a healthy diet, as well. Now we know that total fat is no longer really the issue. Some fats are more healthy, some less. And while it’s important to keep an eye on your daily intake—fats are packed with calories—a naturally balanced diet should embrace the good-for-you fats.
What you need to know: Our bodies need fat to function properly—fat is an essential nutrient. But saturated fats—those found in foods such as butter and other high-fat dairy products, meat, and coconut milk—tend, when eaten too often, to raise LDL (“bad”) cholesterol levels and promote plaque buildup in your arteries. This is also true of the trans fats, which are often the product of the process that turns liquid fats solid for use in processed foods. Saturated fat intake should be kept to a reasonable level; trans fats should be avoided.
By contrast, healthy monounsaturated and polyunsaturated fats help our bodies absorb vitamins and minerals from foods, lower LDL and total cholesterol, and keep us feeling full and satisfied. Replace unhealthy fats with good ones, which you’ll find in vegetable oils, fish, nuts and nut butters, seeds, and avocados.

Simple ways for a healthy lifestyle

You hear a lot about living a healthy lifestyle, but what does that mean? In general, a healthy person doesn't smoke, is at a healthy weight, eats healthy and exercises. Sounds simple, doesn't it?
The trick to healthy living is making small changes...taking more steps, adding fruit to your cereal, having an extra glass of water...these are just a few ways you can start living healthy without drastic changes.
Exercise
One of the biggest problems in America today is lack of activity. We know it's good for us but avoid it like the plague either because we're used to being sedentary or afraid that exercise has to be vigorous to be worth our time. The truth is, movement is movement and the more you do, the healthier you'll be. Even moderate activities like chores, gardening and walking can make a difference.
Just adding a little movement to your life can:

• Reduce the risk of heart disease, stroke and diabetes
• Improve joint stability
• Increase and improve range of movement
• Help maintain flexibility as you age
• Maintain bone mass
• Prevent osteoporosis and fractures
• Improve mood and reduce symptoms of anxiety and depression
• Enhance self esteem
• Improve memory in elderly people
• Reduce stress

Everything you need to know about Skin Rejuvenation

The skin rejuvenation method may be a method of reversing several visible signs of aging therefore you'll be able to have younger trying skin. Skin rejuvenation will diminish wrinkles on older skin, leaving you with noticeably younger looking skin.

It is maybe every woman's secret fantasy to find the most effective skin rejuvenation treatment to travel back a number of years while not surgery. For that it's imperative to find the merchandise that contains natural ingredients.

For younger trying skin you'll facilitate this natural skin rejuvenation method by giving your body specially formulated antioxidants like vitamin E and coenzyme Q10 to supplement the number that's naturally gift in your skin cells.

The healing process is skin rejuvenation in action that is why chemical peels are such well-liked and effective procedures. They force the healing method to repair injury to the outer layers by manufacturing young skin cells to exchange the previous cells that are stripped off. This technique has been proven to require years off your face. 

Instead they invest in analysis and development which will facilitate in skin rejuvenation effectively, in contrast to the popular brands. a number of the foremost effective ingredients for skin rejuvenation treatment are  Phytessence,Cynergy TK, and Coenzyme Q10.

If you are bored with shaving, plucking body hair solely to own it come days later, you'll have an interest in laser removal. Laser hair removal systems use laser lightweight an intense, pulsating beam of sunshine to get rid of unwanted hair. Whether or not it's on your face, arms, legs or different areas, laser removal could also be an choice if you obtain long-term results.

Laser hair removal is worn for people who wish to get rid of unwanted body hair. Whereas laser removal does not promise eternal hair removal, it wills distinction from some months to it slow. With manifold medicines, long-term removal is potential.

Hair color and skin nature are the key factors that sway the success of laser hair removal. It's most easy on people with dark hair. However, it can even be worn on folks with darker skin natures.

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The smallest amount expensive place to own hair removed is that the underarms. When the realm is being treated by laser, the technician can apply a gel over the complete space. The gel can keep the skin cool when the laser is applied. The discomfort caused by the laser on the skin delicate very quickly. Most of the people describe it as having little elastic band snapped on the skin.

The Sheer Power OF Burdock Root

The famed Dr. Edward E. Shook, N.D., D.C. in the work Advanced Treatise In Herbology wrote, "nature has not produced for us many herbs whose food and medicinal value equal this one. It's ancient history as a reliable remedy for bad blood, ulcers, tumors, and many skin diseases such as what we today call eczema, psoriasis, acne, lupus, etc., to say nothing of internal disorders such as syphilis, leprosy, cancer, etc., and the modern proofs of its marvelous efficacy in the treatment of humanities most fearsome and loathsome diseases is positive proof that very few if any herbs are more virtuous or possess more curative powers."

It should be noted that Dr. Shook was a very successful natural healer. In fact, the famed and imminent herbalist and naturopath Dr. John Christopher, N.D., was a student of Dr. Shook. Dr. Shook went on to say, with regard to burdock root: "to our certain knowledge, it has cured syphilis after all other treatments had failed. For the successful treatment of chronic skin diseases, especially eczema, burdock has no equal, while for boils its quick alterative and curative effect is truly remarkable."

Burdock root has also been combined with high dosages of vitamin C to clear up stubborn staph infection. Additionally, it has been used effectively by natural practitioners in helping to normalize blood sugar levels in those with diabetes.

Lumbar Supports May Not Prevent Back Pain

Lumbar supports have often been used in the fight against back pain; now, researchers are taking another look at the effectiveness of the brace. Authors for the Cochrane Database of Systematic Reviews  (2008; [2]) searched “randomized controlled trials that reported on any type of lumbar supports as preventive or therapeutic intervention for nonspecific low-back pain.” Their review included seven studies on prevention (14, 437 subjects) and eight studies on treatment (1,361 subjects). Overall, the methodological quality of the studies was low.

The researchers found very little evidence to support the use of lumbar supports for prevention and treatment of low-back pain. In terms of back pain prevention or reduction of sick leave, “there was little or no difference between individuals with low-back pain who used back supports and those who received no treatment or [those who received] education on lifting techniques,” stated the authors.

But don’t suggest that clients throw away those supports just yet. The authors emphasized that further higher-quality trials are required to put this matter to rest.

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Chiropractic Care for athletes

Chiropractic care is an important tool in the arsenal of any professional athlete. It has been shown to help reduce injuries, speed healing time and improve performance.
A number of professional American sports teams have a chiropractor on staff, including the NFL, NBA, MLB, PBA, Nascar and more. Professional golfers routinely use a chiropractor during tournaments, as golf can produce a great amount of stress on the vertebrae due to twisting. Well-known professional athletes such as Michael Jordan, Lance Armstrong, Tiger Woods, Joe Montana and many others have reported how they have benefited from chiropractic treatment.
A study conducted in 1991 by researchers Anthony Lauro and Brian Mouch, which was published in The Journal of Chiropractic Research and Clinical Investigation, found that athletes under chiropractic treatment were able to improve their performance an average of 10.6% over six weeks and 16.7% over a period of 12 weeks. The researchers noted that, as the study was only 12 weeks in duration, and athletic performance continued to improve during that time, it is possible that further enhancement may be possible with longer chiropractic treatment, though at what point improvement would level off is still unknown.
Another study reported in the Journal of Vertebral Subluxation Research in 1997, which evaluated the performance of baseball players, found a marked increase in athletic performance, including an increase in capillary counts, after 14 weeks in the group that was receiving upper cervical chiropractic adjustments. In regard to the effect of chiropractic care on these athletes, the researchers concluded that, “it is evident that changes were measurable in regard to physical strength, tests of athletic ability such as the long jump, and microcirculation.”
Athletes under chiropractic care have faster reaction time, better coordination and achieve more accurate and precise fine movements, all of which contribute to better performance.
There are a large number of high-impact sports that exert a lot of stress on the spine. It is quite easy for the vertebrae to become misaligned during a football tackle, during competitive wrestling or in a Nascar race that involves excessive g-force. When this happens, it can disrupt nerve transmissions from the nerves in the spinal cord, resulting in limited range of motion, slower reaction time, headaches, inflammation and slower recovery from injuries.
Chiropractic adjustments reduce irritation to the roots of the nerve in the spinal column, which allows for greater range of motion and joint flexibility. In addition, joint pain is alleviated and blood circulation is increased, which supplies the body’s muscles and organs with oxygen

Healthy Skin tips

1. Protect yourself from the sun

One of the most important ways to take care of your skin is to protect it from the sun. A lifetime of sun exposure can cause wrinkles, age spots and other skin problems — as well as increase the risk of skin cancer.
For the most complete sun protection:

• Use sunscreen. Use a broad-spectrum sunscreen with an SPF of at least 15. When you're outdoors, reapply sunscreen every two hours — or more often if you're swimming or perspiring.
• Seek shade. Avoid the sun between 10 a.m. and 4 p.m., when the sun's rays are strongest.
• Wear protective clothing. Cover your skin with tightly woven long-sleeved shirts, long pants and wide-brimmed hats. Also consider laundry additives, which give clothing an additional layer of ultraviolet protection for a certain number of washings, or special sun-protective clothing — which is specifically designed to block ultraviolet rays.

2. Don't smoke

Smoking makes your skin look older and contributes to wrinkles. Smoking narrows the tiny blood vessels in the outermost layers of skin, which decreases blood flow. This depletes the skin of oxygen and nutrients that are important to skin health. Smoking also damages collagen and elastin — the fibers that give your skin its strength and elasticity. In addition, the repetitive facial expressions you make when smoking — such as pursing your lips when inhaling and squinting your eyes to keep out smoke — can contribute to wrinkles.
If you smoke, the best way to protect your skin is to quit. Ask your doctor for tips or treatments to help you stop smoking

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To keep the body in good health is a duty... otherwise we shall not be able to keep our mind strong and clear.

Three Foods that Age You:

1. Trans-fats.Trans-fats come mainly from partially hydrogenated oil--oil put through a chemical process that hardens it. While it was once thought that trans-fats were a healthier alternative to the saturated fat that comes from animals, trans-fats have been linked to higher LDL (bad) cholesterol and lower HDL (good) cholesterol. Check ingredient labels for partially hydrogenated oil (ignore the trans-fat entry on the Nutrition Facts label, as foods with up to .5 grams of trans-fat can be labeled as having 0% trans-fat). Greene also suggests skipping restaurant pies and fried foods, and using butter or shortening made without trans-fatty acids in recipes that call for shortening or margarine.

2. Saturated fat.This type of fat is found in animal products--meat and dairy. It promotes inflammation that can lead to heart disease, diabetes, obesity, and even cancer, and raises LDL (bad) cholesterol. Most experts recommend limiting saturated fat to no more than 10% of your daily calories. Greene suggests eating red meat no more than three times a month to avoid saturated fat, as well as choosing leaner cuts of beef and pork, poultry without skin, and no-fat or 1% fat milk and yogurt.

3. Sodium.In many people, sodium contributes to high blood pressure, as well as heart and kidney disease and cancer. Recent government guidelines severely restrict the amount of recommended sodium to 1,500mg/day, which Greene says is almost impossible to achieve if you eat out at all. His plan allows up to 2,300mg/day (the previous government limit). Cutting back on processed foods, eating fast food less and including more whole foods in your diet can make a big dent in your sodium consumption, as packaged goods and convenience foods uuuare the primary source of sodium in our diets. When you do buy packaged goods, read labels and opt for the lowest-sodium food in every category. Greene also suggests limiting meals eaten at home to no more than 400mg of sodium on days when you do eat out to maintain a balance

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The greatest wealth is health

Simple Ways to Move Your Body
You can start the process of weight loss now by adding a little more activity to your life. If you're not ready for a structured program, start small. Every little bit counts and it all adds up to burning more calories.

• Turn off the TV. Once a week, turn off the TV and do something a little more physical with your family. Play games, take a walk...almost anything will be more active than sitting on the couch.
• Walk more. Look for small ways to walk more. When you get the mail, take a walk around the block, take the dog for an extra outing each day or walk on your treadmill for 5 minutes before getting ready for work.
• Do some chores. Shoveling snow, working in the garden, raking leaves, sweeping the floor...these kinds of activities may not be 'vigorous' exercise, but they can keep you moving while getting your house in order.
• Pace while you talk. When you're on the phone, pace around or even do some cleaning while gabbing. This is a great way to stay moving while doing something you enjoy.
• Be aware. Make a list of all the physical activities you do on a typical day. If you find that the bulk of your time is spent sitting, make another list of all the ways you could move more--getting up each hour to stretch or walk, walk the stairs at work, etc.

Improve your life with good skin

Skin is an important part of the body. Everyone wants an attractive skin. For increasing the beauty of the skin they take several treatments. But some treatment causes harmful side effects. Laser hair removal and skin rejuvenation treatment method are safe and secure method of skin treatment.

There are many people who would simply like to get rid of the wrinkles, & unwanted hair on their body. It is the universal truth that everybody desires to seem adorable & charming. Commonest drawback among many girls is that the unwanted growth of hair. This has been a giant drawback each for men & ladies for several generations. Laser removal techniques are one amongst the simplest hair reduction techniques. Using the newest laser techniques & safe tools, one will take away hair permanently.

Laser hair removal method depends on heat to provide results to get rid of hair and destroy hair follicle. The warmth from the laser is that the one that destroys the hair follicles below your skin. The target of the laser beams, are abundant during this spot. These side effects normally disappear starting from a recovery amount of simply hours to variety of days, counting on the world treated.

After laser hair removal treatment no need to shave, wax or pluck to take care of a hair-free look. Laser hair removal typically needs many treatments to attain lasting results.

The method of laser hair removal is extremely simple. Laser hair removal can treat additional hair at a time.

First a cooling gel is applied then a few seconds at a time; a beam will be released. It causes nothing after a slight sensation. Than enjoy a hair-free and smooth body. 

Skin rejuvenation refers to reducing signs of sun injury and aging. This could be done through product or light-based treatments. The advantages of skin rejuvenation are varied and intensive. Brushing the skin helps shed dead skin cells and encourages the renewal of recent cells, thereby leading to a smoother, softer texture. This increased blood flow to the skin aids within the elimination of poisons. It helps to keeping the lymph moving keeps your immune system robust. It conjointly encourages tightening of the skin due to the increased blood flow.

Aging may create someone look wise; however it’s a youthful look that creates additional enticing. Every one desires to look younger. The skin rejuvenation protocol is stronger enough to surface the newer layered the skin by shedding the older layer. Each men and women are open to treatments with rejuvenating benefits furthermore as preventive treatments for aging. These treatments might not be terribly cheap; however their price is much outweighed by their effects. It improves a person’s attractiveness and self esteem. This treatment is the safest procedure and any side effects from it are usually simply minor. Laser beam result is that the latest skin rejuvenation treatment as there is no side effect. Skin becomes normal after a short time in this treatment.

Laser hair removal and skin rejuvenation treatment method can definitely help a person to improve their skin quality.

Accupunture for Pain

Acupuncture is among the oldest healing practices in the world. As part of traditional Chinese medicine (TCM), acupuncture aims to restore and maintain health through the stimulation of specific points on the body. In the United States, where practitioners incorporate healing traditions from China, Japan, Korea, and other countries, acupuncture is considered part of complementary and alternative medicine (CAM)

Physical pain is a common occurrence for many Americans; in fact, a national survey found that more than one-quarter of U.S. adults had recently experienced some sort of pain lasting more than a day. In addition to conventional treatments, such as over-the-counter and prescription medications, people may try acupuncture in an effort to relieve pain. This fact sheet provides basic information about pain and acupuncture, summarizes scientific research on acupuncture for specific kinds of pain, and suggests sources for additional information.

• People use acupuncture for various types of pain. Back pain is the most commonly reported use, followed by joint pain, neck pain, and headache.
• Acupuncture is being studied for its efficacy in alleviating many kinds of pain. There are promising findings in some conditions, such as chronic low-back pain and osteoarthritis of the knee; but, for most other conditions, additional research is needed. The National Center for Complementary and Alternative Medicine (NCCAM) sponsors a wide range of acupuncture research.
• Acupuncture is generally considered safe when performed correctly.

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Acupuncture, among the oldest healing practices in the world, is part of traditional Chinese medicine. Acupuncture practitioners stimulate specific points on the body—most often by inserting thin needles through the skin. In traditional Chinese medicine theory, this regulates the flow of qi (vital energy) along pathways known as meridians.
According to the 2007 National Health Interview Survey, which included a comprehensive survey of CAM use by Americans, 1.4 percent of respondents (an estimated 3.1 million Americans) said they had used acupuncture in the past year. A special analysis of acupuncture data from an earlier NHIS found that pain or musculoskeletal complaints accounted for 7 of the top 10 conditions for which people use acupuncture. Back pain was the most common, followed by joint pain, neck pain, severe headache/migraine, and recurring pain.
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Laser Therapy

Laser Skin Therapy

Lasers are fast becoming a popular non-surgical way to deal with various skin conditions. Laser treatments provide effective lasting results. It is important to note that we only do facial laser treatments. These treatments sessions take various times and allow you to return to work or daily activities immediately after a session. You can contact our office using the "Contact Information" section in the left column of the web page.


Dr. Jordan and his staff are proud to offer laser skin therapy via the following safe, proven methods:




For treatment of skin redness, tiny veins, brown spots and sun damage as well as “Laser Genesis” by Cutera laser systems.






It is a gentle, non-surgical, non-invasive treatment to exfoliate the outermostlayer of skin, composed of dead cells. This is done with the use of a fine diamond tip wand while at the same time vacuuming the dead skin cells away in a controlled manner.

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Laser Genesis (treats fine line wrinkles, large pores, uneven skin texture, diffuse redness and scars).

The Laser Genesis procedure utilizesnon- evasive laser technology to safely, discretely and effectively treat fineline wrinkles, large pores, uneven skin texture, diffuse redness and scars. You can expect to see subtle yet consistent results after each treatment, without unwanted side effects such as bruising or excessive skin irritation. Treatments can be performed in a relaxed, comfortable manner without the use of topical anesthetics or gel. more details...


Photo Genesis (for Treatment of Skin Redness, Brown Spots And Sun Damage).

Intense pulsed light treatment by employing a broad spectrum of light energy in a range of wavelengths, supplies high energy levels of light power in millisecond bursts to the skin. This treatment improves sun-damage, age spots (sun-induced freckles), broken capillaries, facialveins, and numerous other facial imperfections. The beauty of this non-invasive treatment is that there is virtually no “down-time”. A treatment takes only 30 minutes, and you can return to work or daily activities immediately. It is administered in a series of 3 to 5 treatment sessions, providing gradual, natural improvement. more details....

Want a healthy back? Thry this...

The purpose of performing exercises for spinal alignment is to strengthen the smaller, weaker muscles surrounding the spine, stretch tight muscles that pull on the spine, and create equal space between the vertebrae. Targeting these three areas should decrease back pain, strengthen movement patterns and increase range of motion for your spine.

Quadruped Balance

To strengthen the spine, the quadruped balance exercise is effective in targeting the small muscles that run alongside the entire spine on both sides. Start on your hands and knees, aligning your wrists under your shoulders and your knees under your hips. Pull your shoulder blades down toward your hips to keep space around your neck and ears, and engage your abdominals. Slowly lift your right arm and reach it out in front of you, keeping your upper arm aligned with your ear if possible. Next, lift your left leg and reach it out behind you, trying to bring it parallel to the floor and no higher. Focus on creating length from your right fingertips to your left toes, balancing through the hips, and holding your body still. Continue to breathe and hold this position for 7 to 10 seconds before releasing the arm and leg and repeating on the other side. Perform this exercise 10 to 12 times per side.

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Spine Stretch

Stretching the spine on a regular basis is important to prevent tight muscles from pulling the vertebrae out of alignment. Begin by lying on your back, then bend your right knee and bring the knee over your hip. Stretch your right arm out to your side and use the right arm and shoulder as an anchor, making sure you keep them down on the floor during the stretch. Place your left hand gently on your right knee, and with an exhale, move your knee across your body toward the floor to your left. Do not force your knee to the floor, just move it as far as possible. Hold the stretch for a minimum of 30 seconds, concentrating on deep breathing as you hold. Release back to the center and switch sides. If you feel this is easy and you are not getting enough stretch, you can straighten your leg versus keeping it bent; this will provide more of a stretch to your back.

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Spine Roll

The spine roll helps create space between the vertebrae to keep the spine mobile and pain-free. Start by lying on your back with your knees bent and feet on the floor hip-width apart. Place your arms at your sides approximately 4 to 6 inches from your hips and tuck your chin slightly. Inhale to prepare, then as you exhale gently press your lower back down into the floor. Continue exhaling as your peel your spine off the floor one vertebrae at a time starting with your tailbone and moving up the spine until your weight is resting between your shoulder blades. Pause here as you inhale again, then with your exhale slowly roll down your spine one vertebrae at a time starting from the upper back and finishing with the tailbone. It is important to engage your abdominals firmly on the exhale breath to help promote the spine movement. Perform this exercise 8 to 10 times, concentrating on any areas that feel stiff or tight. If performed daily, your tight spots should become more mobile and your spine's range of motion should increase.

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