Stretching Your Back
by Dr. S. D. Pierson

Here's a great way to help stretch your back, and get you feeling loose and limber.

First, lay on the floor, with your right knee up, as if you're going to do a sit-up. Support your head with a small pillow or towel - don't let your head fall down.

Extend your left leg out flat on the floor - remember your right knee is bent up, with your foot next to your left knee.

Here's what you do: Move your right knee across the body towards the left, so you're twisting your hips to the left. Keep your back to the floor. You'll be rolling onto the outside of your left hip, leg and foot.

FOR MORE STRETCH: put your left hand at the crease of your right hip and gently push the thigh away from your chest.

Repeat for the other side now.

Got it? It might have sounded confusing, but it won't if you get on the ground now and try this. Follow the directions, and it'll be as easy as 1-2-3!

Here are some special additional instructions:

• Many people stretch improperly. They bounce abruptly like it's an exercise. Instead, stretch gradually and slowly. Hold a position for at least 20-30 seconds, return to the original position, and then increasingly deepen the stretch.
   

• Repeat for both the left and right side for 3 times.
   
• Twist ONLY as far as you can without creating any pain or tension in your body.
   
• Visit us at least twice a month for maximum health.