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Thursday, March 9, 2023

Revealing Here the Best and Worst Sleeping Positions

 

Revealing Here the Best and Worst Sleeping Positions. I’d like to consider myself a professional sleeper, I mean, I’ve been doing it all of my life, literally. Over the years, I have become more aware of how my sleep position affects my ability to fall asleep, stay asleep and wake rested.


Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes



I’d like to consider myself a professional sleeper, I mean, I’ve been doing it all of my life, literally. Over the years, I have become more aware of how my sleep position affects my ability to fall asleep, stay asleep and wake rested. Though I came up with a few ideas for what works best for me, I began to wonder if these were universal or not.

What Specialists Have To Say

When you think about it, there are really only so many positions we can sleep in. We have three main sleeping positions: side, back, and stomach. However, each of these can come with endless variables, which makes things a little trickier to pin down.

(Read: 5 Little-Known Factors Ruining Your Sleep)

Most of the specialists recommend we sleep on our side for the most comfortable position. Sleeping on our side is also supposed to decrease the probability of having interrupted sleep.

The overall consensus says that sleeping on our sides is the most beneficial for alleviating insomnia and sleep deprivation; however, there are various ways of sleeping on the side of our body. The question is, what is the most comfortable of all these varieties?

What about Personal Preference?

Let’s be real, we all have personal preferences, and sometimes our personal taste matters much more than what’s generally considered to be the best. It might take some reflection to really see why we have certain sleep preference; however, as long as you feel it’s doing you the most good, that’s all that matters.

That being said, it might be helpful to consider which particular positions do to the body best over a longer time period. Let’s start with the back sleepers.

The Back: If you prefer this particular position, be aware of your lower back over time. This position is said to possibly encourage lower back pain and possibly sleep apnea, which may lead to restlessness.

The good news is that if you prefer this position, there are a few slight adjustments you can make to improve the quality of this position so you can sleep more soundly.

For example, try putting a small, soft pillow under the knees – this will assist the normal curve of the spine.

The Stomach: If the stomach is your go-to position, know this might be the worst of all positions. The professionals don’t recommend sleeping on your stomach, as it promotes a very unnatural flex on the spine. Over time, this strain can cause your lower back and neck to hurt. There is also the possibility of wrinkling to occur on the face.

When we sleep on our face, the skin is being tugged around on the pillow and also, circulation is being cut off from the pressure of lying on the face. This might result in less blood flow to the skin and other parts of the body, causing limbs to fall asleep.

If the stomach is your go-to position, know this might be the worst of all positions.

This is why often, people who sleep on their stomachs report restlessness and frequent tossing and turning.

Here’s a tip for the stomach sleepers: use an extremely comfortable pillow or better yet, no pillow at all. This will take away the awkward and uncomfortable bend on the neck. Overall, if you are having sleep problems, it is going to be best to avoid sleeping on the stomach.

The Pros and Cons of Sleeping Positions

After researching, I found that there is really only one way of sleeping that is said to be the optimal choice, which I will share at the end. The rest of the many ways to sleep all had their pros and cons.

Let’s have a look at what these positions have to offer. Additionally, just for fun, let’s see what each hints at about your personality according to experimentation. This might help you address your own sleeping positions and make helpful adjustments. 

Fetal Sleeping Position

This is actually the most common sleeping position. Forty-one percent of participants in research were found to sleep in this way. For whatever reason, women are twice as likely to rest in this curled-up position. It was documented that these sleepers are the thoughtful on the outside, soft on the inside type of people.

Pros: This is a side sleeping position, which is said to be the most comfortable. Side sleeping is also going to decrease the chances of snoring.

Cons: The only downside about a fetal position is that it may induce a curved spine overtime, leading to potential back pain. Also, without a pillow between the legs, hip and knee pain could be an issue.

Coffin Sleeping Position

Just as the name suggest, these people sleep in a stiff, arms to the side manner just as body in a coffin. No worries, this doesn’t imply you have a dead personality. Actually, the studies suggested that these individuals are trusting, sometimes to the point of gullibility.

Pros: Sleeping on the back in coffin position is a good way to ensure a straight spine and avoid any limbs falling asleep while sleeping. Also, by lying on the back we keep any friction off the face that could cause wrinkling on the skin.

Cons: The downside to this position is a possible risk of increased snoring. On the bright side, you are less likely to have any limbs fall asleep and less likely to get wrinkles on the face. Only 15% of people sleep in this log-like position.

Yearner Sleeping Position

Close to a third of people sleep in this variety of a side position. This variety is executed with both arms out in front of the body. The yearners are thought to be open-minded but suspicious. They are firm decision-makers – sticking to their decisions once they are made.

Pros: This position is another variety of side sleeping. It offers the comfort and calm feeling of a side position. This is also a great position for pregnant women, as it offers relief from pressure on the back and the arms are up and away from resting on the stomach.

Cons: The position of the arms in this one makes them liable to fall asleep. There might be some shoulder discomfort due to overstretching through the night.

Freefalling Sleeping Position

The freefallers are the sleepers who lie on their stomachs with arms underneath or wrapped around the pillow. Only 7% of the people studied slept this way. Supposedly, freefallers are more outgoing, and strongly dislike criticism.

Pros: The bright side is you are likely to experience less mind chatter in this position.

Cons: The downside is an increase in chances of lines and wrinkles on the face.

Possibly some neck pain as well, considering there will be a strong turn to the head occurring in this position.

Starfish Sleeping Position

This position was found to be most uncommon in all of the studies done. It is where an individual lies on their back with their arms up by their head or hands behind the head, under their pillow. It is thought that these sleepers are great listeners, enjoy helping others and do not like being the center of attention.

Pros: Snoozing in this pose is great for spine and neck health, because the back is able to remain straight and free of any contortion. Though somewhat vulnerable, this is an ideal position for body composition if there was no use of a pillow.

The use of a pillow can cause neck pain; however, many people are too used to a pillow to give one up. If you’re up for it, try this position without a pillow on a comfortable bed if you have any body aches.

Cons: The downside is that along with being a good listener, these sleepers may also experience too much listening to the chatter of their own minds at night. This wide-open position encourages the possibility of snoring, as most back sleepers do.

The Best Sleep Positions

According to the research done, the most relaxing and beneficial position includes the slight bending of knees upwards, tucked toward the chest. However, keep in mind that each person is a bit different, so this position may not be perfect for everyone. This is generally true, as most everything is subjective.

(Watch: Wind Down Yoga – 12 Minute Bedtime Yoga – Yoga With Adriene)



For example, anyone with a bad back might want to consider modifying this position a bit by placing a pillow between the legs. This will alleviate any pressure on the hips and lower back.

For pregnant women, sleeping on their side with a pillow between the legs is actually highly encouraged, since lower back pain and hip tension is likely to happen during pregnancy.

Watch this video – What is the best sleeping position?



Written by Dr. Marc Bubbs

Author Bio:

Nick Kowalski is a Transformational Coach, fitness model and unconditional lover. You can find more of his writing on his blog NicksFit. His mission is to inspire the transformation toward love consciousness. Follow him on Instagram for more living in love inspiration and transformational mindset motivation!

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook


Wednesday, March 8, 2023

How to Cure Your High Blood Pressure without Side Effects?

 

Cure Your High Blood Pressure without Side Effects - Most Powerful Blood Pressure Veggie on Earth. Researchers are proving again how one incredible vegetable ends high blood pressure even more effectively than prescription medications. And it’s not only alternative health and wellness experts or natural healers who are singing its praises. Experts and scientists in Western medicine have joined the choir, to the dismay of pharmaceutical giants. Researchers in the UK from Queen Mary University in London recently released the results of a study looking at the effect of beets on blood pressure.


Click HERE to Discover How You Can Maintain & Stabilize Your Blood Pressure Naturally



Cure Your High Blood Pressure without Side Effects – This “Paper Clip” Cures High Blood Pressure (this one is strange)

Sometimes the medical world is just too weird. This was demonstrated when scientists discovered how to use a specific “paper clip” to cure high blood pressure.

It works for people who have been unsuccessful with blood pressure medications, and the results are permanent.

Plus it’s very easy to implement.

Implanted in the upper thigh, this new “paper clip” device developed by ROX Medical, clips together an artery and a vein.

The implantation is quick and easy and only requires 40 minutes under local anesthetic. It’s also 100% reversible if any complications arise, and the blood pressure-lowering effects are immediate.

Plus, it seems to be a permanent solution, so you don’t have to take a daily dose of medication.

Researchers from Queen Mary University put this device to the test in a new study.

The results were a drastic drop in blood pressure. This is especially helpful for those who have been resistant to blood pressure medications or suffer side effects that make medications unsuitable.

But, there is a catch!

Almost 1/3 of those receiving the “paper clip” developed leg swelling, which called for another procedure. This shows again that all treatments via surgery or drugs come with side effects or the risk of a complication. There is no way around it.

For this reason, if you really want to cure your blood pressure without side effects, you must implement lifestyle changes instead of relying on drugs and surgery.

The simplest method I know to lower blood pressure naturally is the use of 3 easy exercises. Thousands of readers have used these exercises successfully to bring their blood pressure below 120/80, sometimes, from the very first day.

To learn more about the easy blood pressure exercises and to try them out for yourself, click here to find out how to cure your high blood pressure without side effects…

Cure Your High Blood Pressure without Side Effects – Deadly High Blood Pressure Caused By This “Safe” Med

We tend to think that over-the-counter medications (that you don’t need a prescription to obtain) are pretty safe to take.

But if you have high blood pressure, you must avoid this one type of over-the-counter medication.

Otherwise, it can skyrocket your blood pressure with serious consequences.

Flu season is in full blast, and when it hits, millions of people flock to their local pharmacy to buy over-the-counter flu meds.

For most people, these flu meds are safe to use for a short period. But for those who suffer from high blood pressure, many of those flu remedies can cause a BP spike.

And a spike in blood pressure can land you in the emergency room with a heart attack or stroke.

As if that weren’t enough, when you have the flu, your body is loaded with inflammation to fight off viruses and/or bacteria. Furthermore, this inflammation increases the risk of stroke and heart attack and raises blood pressure. So you must be doubly careful when you have the flu.

There are many other over-the-counter medications that raise blood pressure, such as pain killers. Energy drinks are another example. Read the warning labels carefully and consult your doctor before taking any pills or stimulating drinks.

The best prevention is to get your blood pressure under control before the flu hits you, or before you consider any type of over-the-counter medication.

However, you must use a natural method to lower your blood pressure, as traditional drugs come with numerous side effects that will hurt you in the long run.

The best natural method I know for lowering blood pressure is using three easy exercises. Thousands of readers have used these exercises to get their blood pressure under control.

Learn more about these easy blood pressure exercises and try them out for yourself, starting today to cure your high blood pressure without side effects…

Cure Your High Blood Pressure without Side Effects – Most Powerful Blood Pressure Veggie on Earth

Researchers are proving again how one incredible vegetable ends high blood pressure even more effectively than prescription medications.

And it’s not only alternative health and wellness experts or natural healers who are singing its praises.

Experts and scientists in Western medicine have joined the choir, to the dismay of pharmaceutical giants.

Researchers in the UK from Queen Mary University in London recently released the results of a study looking at the effect of beets on blood pressure.

What they found was what researchers all over the world have been saying for decades— that beets are the solution for ending high blood pressure.

The study followed two groups of participants: those who had untreated chronic hypertension (high blood pressure), and those who were taking prescription hypertension medications but were unable to reduce their blood pressure to a healthy level.

The groups were then divided again, with half the participants from each group drinking one cup of beetroot juice every day and the other half of each group drinking only a placebo.

It was no surprise that after 4 weeks of the study, the beetroot group in BOTH sets of participants (untreated and prescription-resistant) ended up with a whopping 8 mmHg drop in systolic blood pressure, on average.

This was enough to completely normalize blood pressure for most of the participants in the beetroot group. The placebo group saw no change in blood pressure over the 4 weeks.

Not only did the participants wind up with healthier blood pressure, but their overall vascular health improved as well, with nearly 20% improvement in blood vessel dilation and a 10% reduction in arterial hardening. These two factors characterize atherosclerosis, a condition known to cause heart attack and stroke.

If you are convinced that beets are the way to go, be advised. The best benefit comes from juicing the raw beet, but it’s not advised to drink it straight. The study participants had a diluted mixture. Drinking it full-strength can cause pain and numbness in the throat and esophagus, as well as other problems.

The best way to prepare beetroot juice (after scrubbing everything), is to run a beet through a juicer with an apple, a couple stalks of celery, and about a cupful of baby spinach or cucumber. This is a healthy way to dilute the beet juice.

For best results, drink the juice immediately. Storing it reduces the levels of vitamins and nutrients that are responsible for the blood pressure-dropping benefits.

Watch this video to learn how to cure your high blood pressure without side effects – How to Lower Blood Pressure Quickly & Naturally, No Side Effects!



But if beets just aren’t your thing, or if you prefer an even easier and more effective way to drop your blood pressure down to normal in as little as one day with only 3 easy steps, look no further to cure your high blood pressure without side effects…

This post is from the High Blood Pressure Exercise Program. It was made by Christian Goodman Blue Heron health news that has been recognized as one of the top-quality national health information websites. 

This program will provide you the natural high blood pressure treatments, natural recipes to cook healthy meals and useful strategies to build a healthy diet with the aim to help you to maintain, stabilize and get your blood pressure down in minutes permanently and naturally.

To find out more about this program, click on Cure Your High Blood Pressure without Side Effects


Here are 6 Exercises for Back Pain during Pregnancy

 

Here are 6 exercises for back pain during pregnancy. These exercises are safe and gentle enough for any mom-to-be during any phase of pregnancy.


Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes



Back pain during pregnancy is very common and it’s no surprise. You’ve got the influx of hormones that loosen certain ligaments, the weight gain in your tummy pulling your back muscles forward and downward, and your pelvic bones shifting. All of these changes in your body are a recipe for discomfort.

Just because there’s good reason for back pain during pregnancy doesn’t mean you have to suffer through it. Use these simple exercises to help you feel better and avoid unnecessary pain medications. As a bonus, these moves will also get you stronger and better prepared for labor and delivery.

These exercises are safe and gentle enough for any mom-to-be during any phase of pregnancy.

But one word of caution: If you had not been exercising before pregnancy, then start with just 1 set of each of these exercises and work your way up as you become stronger. You may be a little sore the next day if these moves are brand new to you.

You can choose to complete these exercises as a whole back strengthening and stretching circuit, or you can pick your favorites and add them to your regular workout routine.

As with all exercises, make sure you’re breathing during each movement and working slowly with control.

1. Seated Tick Tocks

How these help ease back pain: Stretching and strengthening both play key roles in reducing and/or eliminating back pain, and this move gives you both! If the pain you’re experiencing is on the sides of your back, this move should provide some immediate relief as well as help tone and strengthen those muscles to prevent future pain.

How to do this exercise: Sit in a comfortable seated position with legs crossed. As you lean over to one side with your arms extended overhead, you will be stretching one side of your back while contracting the other side.

Hold that stretch for just a moment while inhaling a deep breath, and then exhale the air out as you contract the elongated side, return through center, and stretch to the other side.

How many? 3 sets of 10 slow reps per side

2. Figure 4 Stretch

How these help ease back pain: Some back pain can be related to tightness in the hips, which then puts pressure on the surrounding nerves. This hip opener helps create more space around the hips, relieving some of that pressure. Also, by leaning slightly forward, you get a good lower back stretch.

How to do this exercise: If you have trouble balancing on one leg, try putting your butt against the wall for support. Lift one leg and place your ankle across the top of your knee. Make sure to flex the foot to protect the knee. Hold your heel with one hand and press down on your knee with the other hand.

The lower you can squat with the standing leg, the more you will feel the stretch across your back and your hip. Gently increase the depth of your squat until you feel an intense but manageable stretch. Hold and continue to breath.

How many? 3 sets of a 30-second hold per side

3. Wide Squat with Twist

How these help ease back pain: Another hip opener, but this one also incorporates a back twist which feels really good to the spine. Also, by pressing your straight arms against your knees, you create length in your spine.

How to do this exercise: Step your feet nice and wide and squat down until your thighs are parallel to the ground. Place your hands on your thighs just above your knees and keep your elbows straight.

Turn your shoulders towards one side and look over your shoulder. Only twist as much as you can without turning your belly. The straighter you keep your arms, the more you will elongate your spine, so think of length as you twist.

How many? 3 sets of a 30-second hold per side

4. Bent-Over Front Raises

How these help ease back pain: Weak back muscles that are unable to hold the weight of your growing belly are a primary cause of back pain. It can be difficult to find exercises that can strengthen your back without using weights, machines, or belly down exercises, which are contraindicated for pregnancy.

This exercise is safe for anyone at any fitness level and can be done without any equipment. The weight of your arms over your head is enough to strengthen your back but light enough to prevent injury.

How to do this exercise: Begin by hinging at the waist to form a bent-over position; your back should be parallel to the ground or slightly higher. Clasp your hands together with your pointer fingers pointed towards the ground.

Raise your arms up until they are also parallel with the ground, in line with your back. Make sure your arms are flexed all the way straight, then slowly lower back down to the starting position.

How many? 3 sets of 10 reps

5. Glute Bridges

How these help ease back pain: Weak glutes (butt muscles) are another cause of pregnancy-related back pain. When pregnant, we often spend a lot more time sitting than standing, squatting, or walking up stairs. This leads to weaker than usual glute muscles.

How to do this exercise: Begin by lying flat on the ground with your arms down by your sides. Bend your knees and plant your heels on the floor close to your butt.

Now press your heels into the floor to raise your butt up off the floor, forming a bridge shape with your body. Squeeze your butt and back muscles at the top, and then slowly lower back down to the ground.

How many? 3 sets of 15 reps

6. Child’s Pose

How this helps ease back pain: Child’s Pose is more of a stretch than an exercise, but it certainly feels great for the back and is a great way to cool down from all the strengthening work you just did. The elongation of the spine in this pose helps relieve pressure on surrounding nerves.

How to do this exercise: Start in an all-fours position and open your knees wide apart. Sit your butt back and down as low as you can go until you can relax your weight down, allowing your back to round. Stretch your arms all the way out in front of you on the floor. If this feels uncomfortable with your baby belly in the way, you can rest on bent elbows.

How many? Hold this stretch for 1-2 minutes as a cool down stretch.

By incorporating these exercises into your weekly routine you can greatly reduce or eliminate pregnancy related back pain.

Watch this video – 5 best exercises for back pain during pregnancy



Written by Jessica Gouthro

Author Bio:

Jessica is a NASM Certified and Prenatal Certified Personal Trainer, Fitness Nutrition Specialist, and co-host of the popular YouTube show Live Lean TV. She has over 12 years of experience in fitness and nutrition coaching, and she has clients all over the world.

When she’s not shooting fitness and nutrition videos, writing workouts, creating recipes, or working with clients, she enjoys long walks on the beach, fun workouts, and spending time with her husband, dog, and baby on-the-way!

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.To find out more, click on – Keto Slow Cooker Cookbook


Tuesday, March 7, 2023

Here are 9 Exercises for Lower Back Pain Relief

 

According to the National Academy for Sports Medicine, approximately 80% of the U.S. adult population will experience chronic lower back pain at some point in their lives. Here are 9 exercises for lower back pain relief.


Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes



According to the National Academy for Sports Medicine, approximately 80% of the U.S. adult population will experience chronic lower back pain at some point in their lives.

With such a staggering number of adults afflicted, there is a dire need for exercises that both relieve and prevent chronic lower back pain.

Individuals who suffer from or are at risk for chronic lower back pain commonly possess a weak core. A weak core is the direct result of a sedentary lifestyle, inefficient movement patterns, and poor posture. Therefore, if your goal is to relieve or prevent chronic low back pain, it is necessary to stretch and strengthen your core musculature.

Specifically, you will want to focus on stretching and strengthening your local and global stabilization systems, which include the muscles that directly attach to and support the spine, and the muscles that directly attach the pelvis to the spine.

Having sculpted and chiseled abs is not enough to achieve lower back pain relief.

Rather, you want to think of the core musculature as an intricate system that wraps around your body and works as a whole to support proper posture and optimal movement patterns.

Below, you will find exercises to directly stretch and strengthen your local and global stabilization systems. The purpose of these exercises is to relieve tension in your lower back, as well as to provide you with a strong core foundation, rather than increase the size of your core muscles.

To increase the activation of your local and global stabilization systems during the strengthening exercises, it is important to practice the drawing-in and bracing technique:

Drawing-In: To perform the drawing-in technique, you will want to pull your lower abdominal muscles towards your spine while keeping your spine in a neutral position throughout the movement.

Bracing: To perform the bracing technique, you will want to contract your core muscles and hold the contraction tightly throughout the movement.

Depending on the severity of your lower back pain, please consult your doctor before performing these exercises. Likewise, if you experience an increase in pain during or after performing these exercises, discontinue performance and consult your doctor.

Lower Back Stretches to Relieve Tension

1. Hamstring Stretch

Lie down on your back on a mat with your arms by your sides and your legs fully extended. Lift your left leg straight into the air so it makes a 90-degree angle with your torso and you can feel the stretch in your hamstrings. Support the leg with both of your hands. Hold for 30 seconds and repeat with the opposite leg. Perform 2-4 sets.

2. Knee to Chest Stretch

Lie down on your back on a mat with your arms by your sides and your legs fully extended. Lift your left leg off of the mat and bring it close to your chest. Feel the stretch in your glutes and lower back. Hold for 30 seconds and repeat with the opposite leg. Perform 2-4 sets.

3. Extension Stretch

Lie down on your stomach on a mat with your legs fully extended behind you. Prop up your torso by resting your weight on your forearms, and position your hands so your palms are facing down on the mat. Feel the stretch in your back and abdominals and hold for 30 seconds. Perform 2-4 sets.

4. Child’s Pose Stretch

Sit on your shins on a mat. Extend your arms straight above your head and bend at your hips to lower your torso towards the mat. Rest your palms face down on the mat while keeping your arms fully extended. Your head should be positioned so you are looking down towards the floor. Feel the stretch in your back and hold for 30 seconds. Perform 2-4 sets.

5. Twist Stretch

Lie on your back on a mat with your arms by your sides and your legs fully extended. Take your left arm and extend it so that it is perpendicular to your torso. Twisting at your torso and bending at your knees, bring your legs up and to the right so that your quads are perpendicular to your torso and a 90-degree angle is formed at the knee.

Your legs should be stacked on top of one another. Feel the stretch in your back and hold the position for 30 seconds before repeating on the opposite side. Perform 2-4 sets on each side.


Lower Back Stabilization Exercises to Strengthen

6. Wall Sit

Stand with your back against a wall. Squat down by bending at your knees and walking your feet out until your quads are parallel to the ground and your knees form a 90-degree angle. Make sure your feet are shoulder-width apart and your toes are pointing straight ahead. Hold this position for 30 seconds. Perform 2-4 sets.

7. Bridge

Lie down on your back on a mat with your arms by your sides and your knees bent with feet flat of the floor, shoulder-width apart, and toes pointing straight ahead. This is your starting position. Keeping your head and upper back firmly on the ground, lift your butt until your back and the ground make a 45-degree angle. Lower your body to the starting position and repeat for 12-20 reps. Perform 2-4 sets.

8. Quadruped Arm & Leg Raise

Get down on your hands and knees on a mat. This is your starting position. Raise your left arm and extend it straight out in front of you while simultaneously raising your right leg and extending it straight out in back of you. Hold the position for 2-3 seconds before returning to the starting position. Repeat with the right arm and left leg. Perform 12-20 reps for 2-4 sets.

9. Side Plank

Lie on your left side on a mat. Prop up your torso by resting your weight on your left forearm (which should be perpendicular to your body) and position your feet so they are stacked on top of each other. Lift your body off the ground so it forms a straight diagonal line. You can rest your right arm along the right side of your body. Hold this position for 30 seconds and then switch sides. Perform 2-4 sets on each side.

Watch this video – 6 Absolute Best Exercises for Low Back Pain | SIJ , Facet Syndrome Mobilisation , Lumbar Pain



Written by Kayla MacArthur

Author Bio:

Both an IAWP Certified Wellness Coach & NASM Certified Personal Trainer, Kayla MacArthur works with women who are experiencing a rocky point in their lives. She helps them find strength both inside and out so that they can be their best self. For daily tips on personal growth, follow Kayla on Instagram.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

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