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PAGE 8 â€" WATERLOO CHRONICLE, WEDNESDAY, OCTOBER 17, 1984 Hippocrates advised some 2400 years ago that ‘‘*generally speakiugi all parts of the body which have a function, if used in moderation and exercised in labours to which it is accustomed, become thereby healthy and well developed and age slowly; but if unused and left idle, they become liable to disease, defective in growth, and age quickly. This is especially the case with joints and ligaments, if one does not use them." Back exercise books usually list about 20 or 30 exercises that should be done to help alleviate back troubles. Most people will not do 10, let alone 30, but there are five common exercises that most people will find not too strenuous and do work on strengthening the back, preparing it for any strain that should occur. 1. Complete relaxation. Loosen all tight clothing and assume a comfortable position on the floor, with a rug or blanket for added comfort. Place a pillow under your knees. (This is a great one to do in bed; the mattress is soft and the pillow is handy.) Take a deep breath through your nose, thinking especially about your lower rib area, and fill your chest and lungs with air. Exhale slowly through your mouth, letting your muscles sag and your shoulders and arms drop. Let your knees and feet fall outward. Continue inhaling and exhaling and let your mind wander. This exercise is a stress release movement. When you tense up, your muscles contract, your pulse rate increases, and your blood pressure rises. Prolonged stress often leads to illness and fatigue, often affecting your back and creating trouble. 2. The pelvic tilt. Remain on your back with the pillow still under your knees. Tighten your abdominal muscles (even if you do not have great control here) and flatten your back into Perms .. ... *35"° Streaks . . ... *23"° _ HICGHRISE HAIB&YHR& Wednesdays are senior citizen days & kids night from 4 â€" 10% student discounts We also have a children‘s play area 355 Erb St. W. Waterioo 888â€"7660 Kathy, Paul, Sher & Yvonne Family Hair Care Fitness Forum Kathy Hammond Fitness Instructor the floor. Keep it down, pushing gently. The pelvis tends to tilt up automatically. Hold for a count of five and repeat 10 times. You can.then advance to a standing pelvic tilt. This exercise strengthens the abdominal muscles, and helps to decrease the angle of decline between the end of the lower back and the upper part of the sacrum (the triangularâ€"shaped bone at the base of the spine}. If you have severe back pain and the tilting actually aggravates the pain, try squeezing your abdominal muscles even harder. & . 3. Roll over to your stomach and put your hands beside your shoulders. Push down on your hands, and bring your head and shoulders back. Keep your hips on the floor as well as your pelvis area. Do not overbend your back. Extreme backbending increases the forces upon the discs. 4. Roll back again onto your back. Bring your knees to your chest and hold on to your thighs under your knees. Rock slowly back and forth. Don‘t hurry, you‘re nct racing anyone. This is a relaxing movement, a modification of a yoga movement. In addition to curling and stretching the spine, this exercise helps to stretch tight hamstring muscles, (the ones going up the back of the thigh to the buttocks). 5. The sitâ€"up. Sitâ€"ups help to strengthen the abdominal muscles, which in turn strengthen the back muscles. Sitâ€"ups are best performed while lying on the floor with knees bent. Gently curl your back, keeping the small of your back flat against the floor, and reach your hands toward your knees. Keep your chin tucked into your chest and either exhale as you lift up, or continue deep breathing, depending on how long you intend to sit up. Hold for at least a count to 10, rest and then repeat. Mom‘s "Little Darling‘s" Fashions _ m aBB®e 50 OFF Quality Used Infants & Childrens Clothing _ (Infants To Size 14) 1095 Weber St. E., Kitchener 744â€"6519 699 Belmont Ave. W., Kitchener 578â€"7900 ANY LARGE SUBMARINE BIG JOHN‘S SUBMARINES (Not valid on Monday and Tuesday) Mon.â€"Wed., 11 a.m.â€"1 a.m. Thurs., 11 a.m.â€"2 a.m. Fri. & Sat., 11 a.m.â€"3 a.m. Sun., 4 p.m.â€"midnight NO LIMIT PICK UP ORDERS ONLY Offer expires Oct. 31/84 : Winter Coats ‘A / and Halloween Costumes . We buy and sell 55 ERB ST. E. WATERLOO (ERB CENTRE MALL) 746G6â€"1818 Tues â€"Sat. 9:30â€"5:00 King St MulSl BBBe o