5 STRETCH EXERCISES FOR YOUR LOWER BACK

Do you end your day with a tensed, stiff and sore lower back?

Lower back pains are common with most people. Pains in the lower back arise when the muscles in that region are strained. Poor sitting posture and lifting heavy items are examples of actions that could lead to a muscle strain in the lower back. Exercise can help relief pains and prevent injuries in the lower back. If the pains are, however, severe, it is advisable to seek medical attention. If you also experience pains while performing the following exercises, you should stop. These exercises should be done gently.

Back Extensions: Lie on your stomach, and support yourself on your elbows, lengthening your spine. Keep your shoulders back and neck long.

Movement: Arch your back up by pushing down on your hands. You should feel a gentle stretch in the abdominal muscles as you arch backwards. Breathe and hold for five seconds and then relax. Do eight repetitions.

Safety tips: Do not throw your head backwards while stretching.

Back Extensions

Pelvic lifts: Lie on your back, bend your knees and keep your feet straight and hip-width apart. Keep your upper body relaxed and your chin gently tucked in.

Movement: Gently flatten your lower back into the floor and contract your stomach muscles. Lift your pelvis upwards and towards your heels until you feel a gentle arch in your lower back. Hold the stretch for five seconds,and then relax. Do 10 repetitions, tilting your pelvis back and forth in a slow rocking motion.

Tips: Keep your shoulders and neck relaxed.

Pelvic Lifts

Hamstring stretch: Lie on your back with both legs straight.

Movement: lift your right leg up and pull towards your chest. Hold for about 10 seconds and then alternate legs.

Hamstring Stretch

Knees-to-chest: Lie on your back with both legs straight. Bring one knee up to your chest, pressing your back into the floor (pelvic tilt). Hold for ten seconds. Do eight repetitions and then switch legs.

Knees-to-chest

Knee rolls: Lie on your back. Keep your knees bent and together, and stretch both arms sideways. Keep your upper body relaxed and your chin gently tucked in.

Movement: Roll your knees to one side, followed by your pelvis, keeping both shoulders on the floor. Hold the stretch for five seconds. Do eight repetitions and then alternate sides.

Knee Rolls

NUTRITIONAL/HEALTH BENEFITS OF PLANTAINS

P lantains are widely eaten in West Africa. Plantains are similar to bananas but larger in size. While bananas are termed fruits, plantains are vegetables. Bananas are mostly eating raw, while plantains are usually cooked before consumption. Plantains can be eaten unripe, ripen or over-ripe. When unripe, plantains are usually green in colour, when ripen, they turn yellow. In Nigeria, for example, unripe plantains are usually used to cook plantain porridge, ripe plantains are mostly fried and used as a supplement to main dishes like rice and beans. Over-ripe plantains are used to make snacks like plantain fritters.

NUTRITIONAL BENEFITS OF ZOBO/SORREL DRINK

z obo/sorrel was a must have during family gatherings. As children, we loved drinking it, not only because of how nice it tasted, but also because it coloured our lips and tongues red. Zobo (Nigerian) or Sorrel (Jamaican) is a red coloured drink made from a flower called Hibiscus sabdariffa. The sorrel plant contains a wide range of vitamins and minerals including vitamin C, calcium, niacin, riboflavin and a group of compounds called flavonoids. Flavanoids not only gives the sorrel plant its deep red colour, but, are also rich in antioxidants which rids the body of toxins. The sorrel plant also contains nutraceleuticals, which are said to be helpful to the health. Nutraceleuticals can help prevent and treat several diseases including diabetes, hypertension, heart disease, and cancer.

HEALTH BENEFITS OF LIME AND HONEY

L ime and Honey are two must haves in my house. I use honey as a substitute for white sugar. I remember a friend of mine visited me once and she wanted to drink garri (drinking garri is local to Nigerians, i.e. eating dried cassava with cold water as opposed to hot water), she was astonished when I told her to use honey to sweeten her garri. I'm not a tea person, but my parents are, and a cup of tea for them is not complete without limes.

Fabila's Fitness Club

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