Self Health Pages

The muscles in our lower back are use most often. With too much hard work sometimes this might cause back injuries. Moreover, we tend to bend all the time to pick up something we dropped.

Here are some simple yet valuable stretches that you can do to prevent back injury or strain in muscles.

Lie flat and pull your knees to your chest. Lie on your back and pull both knees up toward your chest. Put your hand on each knee and gently pull your thighs closer to your chest. Breath deeply, while holding on with this position for 20 to 30 seconds.

Tilt knees to tight and left. Lie on your back, bring your knees to your chest then tilt them to the right, bring them as afar down as you can. Hold on to this position for 30 seconds. Let your knees go back at the center, and repeat this with your left knee. Repeat this steps as many times as you can.

Stretch like what the cat does exercise. If you feel like not reading the text below feel free to click the link from YouTube.com http://www.youtube.com/watch?v=-67HQ5xetzk .Like cats and both of your arms straight and your hands directly under your shoulder and knees about 8 inches apart, drop to the ground as if you like a cat.

Begin this exercise with your back lying flat, then arch your back as high up as you can, whilst pulling your abdominal muscles up. Hold on with this position for few seconds. Do opposite of this position by pushing your abs toward the floor, arching your back in the reverse direction Repeat this as many times as you can. When arching your back up or down, keep your head facing toward and always the back of your neck straight aligning with your spine.

Food rich in carbohydrates should be taken in ample quantities, especially for athletes or those with work that are stressful and very physical. Your body breaks carbohydrates down into the simple sugar glucose, which is used to give energy or will be stored for a short time in muscles and liver in the form of glycogen or animal starch. Extra glucose in our body is transformed as fat and may cause obesity. The molecules of carbohydrates contain carbon, hydrogen and oxygen atoms and even starches and sugars. Refined cane sugar is a major source of carbohydrates, and is consists of sugar sucrose, the sweetest of the natural carbohydrates. Refined sugar does not make you feel full just like other carbohydrate foods and could be possible cause of tooth decay. You must eat sugar and honey only in small amounts. The hormone insulin is vital for the oxidation of glucose the process of yielding energy for the body. When not enough insulin is generated and this may lead to diabetes. Starches should be in your carbohydrate intake. The best sources of starches are bread, oats, rice and beans. To make our diet balanced eat more bread and potatoes and less meat, fat and refined sugar. Cakes, biscuits, and puddings produced with white sugar and flour do no harm, but should not form bulk of your diet. Choose good alternatives like carrots and sandwich that is low in fat.