Farmer's Weekly (South Africa)

Holistic Health

- By Johanita Louw who farms vegetables and has had a lifelong interest in holistic nutrition. Email her at farmerswee­kly@caxton.co.za. Subject line: Holistic health.

Ahealthy back is critical for so many ordinary activities, yet we tend to take it for granted until problems arise.

The belly button seems insignific­ant, yet it holds the key to a healthy back, advises a certified physiother­apist.

This is true for most people today since we do so many activities while sitting.

What we should do, whatever position our bodies are in, is to focus on pulling our belly button toward our spine. This helps prevent us from putting strain on the back if the muscles of the front of our core are pulled in tautly.

CORRECT POSITION

While sitting, it is natural to let your stomach muscles relax, but it is important to concentrat­e on the belly button‘s correct position to reduce strain on the back muscles and keep them strong.

To make this even harder, you must continue to breathe normally, so that oxygen is supplied to all your cells while carbon dioxide is expelled through the lungs.

Here are two basic, core- and back-strengthen­ing exercises that you can do at home:

1. Lie normally, face down, on a flat surface. Now do a ‘baby’ push-up: your hands must be in the usual push-up position, while your stomach is still touching the ground. This will provide a good back and stomach stretch.

2. Lie down on the floor again, face down on your stomach, with your arms extended out in front of you and your legs long. Try lift your chest off the ground and keep this stance for a few seconds before relaxing.

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