Tips - How to Get your Back Bone Flexible

Exercises - Get your Back Bone Flexible

1. Pike Stretch. Sit on the ground with legs straight in face of you. Lean forward and aim to touch your toes. This stretches equally the hamstrings, leg muscles, and the lower back. To create this harder, keep your back entirely straight as you lean over.

2. Standing Pike Extend. While standing upright, curve forward at the waist and reach towards the ground. Bend forward far sufficient to feel a relaxed stretch in the back and legs.

3. Back Extension. While position or kneeling with your feet (or knees) shoulder width to one side push your hips forward and lean back pending you feel a stretch. This can be done with or without sustaining yourself with your hands.

4. Back Bend (Bridge). Once you can comfortably achieve the back extension, lie down on your back with your knees and arms extend shoulder width apart and push up to a back bend.

5. Cat Stretch. Kneel with your arms on the ground in front of you shoulder breadth apart. Push your spine to the ceiling and clutch, then push your spine down and pick up your head.

6. Advanced Cat stretch. Start as with the Cat create longer, but slowly slide your arms forward on the mat while arching your back awaiting you get your shoulders to stroke the ground.

7. Seal Stretch. Lie on your stomach by your elbows bent and hands by your sides equally. Slowly straighten your arms and tilt your head back.

8. Basket Stretch. While on your stomach, curve your knees and reach behind you to grab your ankles. Lift up with your arms and foot.

Tightening Loose Skin After Weight Loss

Lose lots of weight and you might find yourself with unsightly and unhealthy excess skin. But there are ways to get rid of it. To learn how, read on.



You’ve lost a lot of weight — good for you! But you might find that loose skin is detracting from your new, svelte appearance. Whether you lost weight through diet and exercise or through weight-loss surgery, skin that stretched to accommodate your former size might not have tightened up, leaving you with loose skin on your face, neck, arms, breasts, belly, rear, and legs.

If you lost weight rapidly through restrictive dieting, your loose skin may shrink to fit over time as your weight stabilizes. Building muscle strength may help tighten the skin by providing a firm support, so if exercise wasn’t part of your weight-loss program, a strength-training regimen might be a good idea.

If weight-loss surgery helped you drop the pounds and over time your skin hasn’t shrunk, you might consider one or more surgeries to remove the excess skin. This loose skin, besides looking unattractive, can be prone to rashes or sores from friction and may bunch up awkwardly, making it hard to find clothes that fit properly. Surgery can improve the proportions of your body and help you feel better about your appearance.

Most doctors will want you to have maintained a stable weight for four to six months before body-contouring surgery. That probably means a 12- to 18-month wait after weight-loss surgery before you can begin any skin-removal procedures.

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