| How can you appear instantly younger and slimmer? | | | | - Tighten your hips, thighs and buttocks to protect your |
| No, we're not talking about a rejuvenating cream but | | | | low back |
| an exercise that guarantees even more dramatic | | | | - Exhale and reach up and back, maintaining the |
| results. Back extensions trigger the erector spinae | | | | position of the head between the elbows. |
| group, strengthening the muscles that run the length of | | | | - Raise your eyes to the ceiling, but do not allow your |
| your spine so you stand taller and straighter. They also | | | | head to drop back. |
| improve mobility in the upper and middle back, | | | | - Release back to center. |
| reversing a forward slouch. As you lift your chest and | | | | Prone Back Extension: Attempt this exercise only if |
| gently arch your upper back, you open the front of the | | | | your low back is free of pain. The only sensation you |
| shoulders to create an open, confident posture. The | | | | should feel while performing it is the muscles of the |
| total effect is more youthful and slenderizing. | | | | low back tightening as they work. |
| These three exercises provide a progression for | | | | - Lie face down on a mat with a folded towel under |
| mastering the proper form. For all variations, repeat | | | | your forehead to ensure proper alignment of the head |
| 10-15 times. | | | | and neck with the spine |
| Supported Back Extension: If you are not used to | | | | - Bend your arms and rest your forearms on the floor, |
| bending backward begin with this version, either | | | | palms down |
| standing or sitting up straight. To avoid any | | | | - Press your pelvis into the floor and tighten the |
| compression in the low back, lengthen through the | | | | abdominals to support the low back |
| spine by lifting the top of the head toward the ceiling | | | | - Lengthen the spine by reaching forward with the top |
| before you start to arch. | | | | of the head |
| - Place your hands on your buttocks below your waist | | | | - Draw your shoulder blades down and together |
| - Take a deep breath and lengthen the torso | | | | - Exhale as you lift your head and shoulders off the |
| - Exhale and lift the chest up as you pull your elbows | | | | floor without pushing with your arms |
| toward each other, causing the upper back to arch | | | | - Keep your nose down |
| slightly | | | | - Pause at the top, then inhale and slowly return to the |
| - Release back to center and repeat | | | | start position without resting. |
| Sun Salutation: This is a wonderful exercise to | | | | You can easily squeeze in these exercises during the |
| counteract tight, shortened muscles. | | | | course of your day - at your desk, watching TV or |
| My 92-year old client loves this movement. Again, you | | | | before you go to bed at night. Doing them frequently |
| can stand or sit up straight. | | | | will help maintain good posture, keep length in the spine |
| - Interlock your thumbs and reach your arms | | | | and improve your appearance. You'll look better and |
| overhead, keeping your ears between your elbows | | | | feel better! |
| - Inhale, lengthen through the spine. | | | | |