Your browser window currently does not have enough height, or is zoomed in too far to view our website content correctly. Once the window reaches the minimum required height or zoom percentage, the content will display automatically.
Alternatively, you can learn more via the links below.
Back pain can be miserable. Most of us experience it at some stage, because of injury, a bad mattress or just bad luck. This routine will help release and realign the back, helping you to feel better. It is especially good for sciatica, (shooting pains along the back of the leg). Don’t do anything that feels painful or unstable, and keep attention on your breath as you go. We’d love to hear from you about how you get on.
Lie on your back with your knees to the sky. Be aware of your spine and each part of your back in contact with the surface. If your back is particularly bad this may be all you are able to do. That is fine. Stay for 10 deep, slow breaths.
Hug one knee in tight to your chest. Hold for 5 slow breaths. Repeat on the other side.
You can make this twist less intense by just having the legs held together, not crossed. 5 breaths each side.
Rest your ankle on the other knee and bring the knee towards the chest using your hands. Hold for 5 deep breaths, building up to 10, and staying with the tight feeling in the side of the buttock.
This is one for when your back is feeling pretty much okay – if you’re not sure, skip it! tuck one foot in front of you, with your knee out to the side. Breathe into the stretch for 5 slow breaths.
Hold for 5 deep breaths.
Stay like this for 10 deep, slow breaths. You can put a pillow or your fists under your forehead if it doesn’t reach the floor.
Sit like this, relaxed and upright, and keep your attention on your breathing. Try to make the out-breath longer than the in-breath. If it takes you five counts to breathe in, try to breathe out for eight. Do this for a couple of minutes then let go of control and just breathe. Sit like this, focusing on your breath, concentrating on the feeling of it, for five minutes or longer if you like.
If you are in pain, and can do nothing else, try to sit like this and concentrate on your breath. It’s amazing how much better you can make yourself feel, with your own breath, and a little patience and time!
Content from Inside Time.
Back pain can be miserable. Most of us experience it at some stage, because of injury, a bad mattress or just bad luck. This routine will help release and realign the back, helping you to feel better. It is especially good for sciatica, (shooting pains along the back of the leg). Don’t do anything that feels painful or unstable, and keep attention on your breath as you go. We’d love to hear from you about how you get on.
Lie on your back with your knees to the sky. Be aware of your spine and each part of your back in contact with the surface. If your back is particularly bad this may be all you are able to do. That is fine. Stay for 10 deep, slow breaths.
Hug one knee in tight to your chest. Hold for 5 slow breaths. Repeat on the other side.
You can make this twist less intense by just having the legs held together, not crossed. 5 breaths each side.
Rest your ankle on the other knee and bring the knee towards the chest using your hands. Hold for 5 deep breaths, building up to 10, and staying with the tight feeling in the side of the buttock.
This is one for when your back is feeling pretty much okay – if you’re not sure, skip it! tuck one foot in front of you, with your knee out to the side. Breathe into the stretch for 5 slow breaths.
Hold for 5 deep breaths.
Stay like this for 10 deep, slow breaths. You can put a pillow or your fists under your forehead if it doesn’t reach the floor.
Sit like this, relaxed and upright, and keep your attention on your breathing. Try to make the out-breath longer than the in-breath. If it takes you five counts to breathe in, try to breathe out for eight. Do this for a couple of minutes then let go of control and just breathe. Sit like this, focusing on your breath, concentrating on the feeling of it, for five minutes or longer if you like.
If you are in pain, and can do nothing else, try to sit like this and concentrate on your breath. It’s amazing how much better you can make yourself feel, with your own breath, and a little patience and time!
Content from Inside Time.
Childhood abuse is a traumatic experience that can have a profound impact on a person's life, affecting their emotional, psychological, and physical well-being. Survivors of childhood abuse often struggle to cope with the emotional scars and memories of their traumatic experience, leading to feelings of guilt, shame, and isolation. However, with the right coping mechanisms and support, it is possible to heal and recover from childhood abuse.
Where the Plank focused mainly on the abdominals, the Side Plank focuses on the obliques (the muscles that are located on the sides of the midsection of the abdomen). Training this muscle will strengthen the core and also plays an important role in averting back pain.
Building muscle isn’t just about lifting the heaviest weights. In fact, incorporating slow-tempo exercises into your routine can offer surprising benefits for muscle growth. Here’s how.
When it comes to exercise, we often focus on the movement – the squats, lunges, and bicep curls. But there’s another type of exercise that deserves some recognition: holding positions, also known as isometric exercises. These involve maintaining a static posture for a set amount of time, and they offer a surprising range of benefits.
About Time Media acknowledges the traditional owners of the lands across Australia and particularly acknowledges the Wurundjeri people of the Kulin nation, traditional owners of the land on which About Time Media is based.
We acknowledge the continuing impacts of the criminal legal system on First Nations people, including disproportionate rates of incarceration and deaths in custody, which remain a national shame.
We pay deep respect to Elders past and present, and all families of those who have lost loved ones in prison.
© About Time Media Ltd.
Lorem ipsum dolor sit amet, consectetur adipiscing elit. Suspendisse varius enim in eros elementum tristique. Duis cursus, mi quis viverra ornare, eros dolor interdum nulla, ut commodo diam libero vitae erat. Aenean faucibus nibh et justo cursus id rutrum lorem imperdiet. Nunc ut sem vitae risus tristique posuere. uis cursus, mi quis viverra ornare, eros dolor interdum nulla, ut commodo diam libero vitae erat. Aenean faucibus nibh et justo cursus id rutrum lorem imperdiet. Nunc ut sem vitae risus tristique posuere.