Sun Salutation Sequence

The Sun Salutation is the combination of 12 Yoga poses that is performed in a flowing sequence, this will activate so many points to your body. Sun Salutation is a very ancient technique of paying respect or expressing gratitude to the Sun that is the source of all forms of life on the planet.

Sun Salutation builds strength and increases flexibility to your body

and help keep the body healthy and the mind calm.

Sun Salutations for Golfers


Mountain Pose: Begin by standing in Mountain pose, feet about hip width apart, hands either by your sides or in prayer position. Take several deep breaths.

Hands Up: On your next inhale, in one sweeping movement, raise your arms up overhead and gently arch back as far as feels comfortable and safe.

Head to Knees: As you exhale, bend forward, bending the knees if necessary, and bring your hands to rest beside your feet.

Lunge: Inhale and step the right leg back

Plank: Exhale and step the left leg back into plank position. Hold the position and inhale.

Stick: Exhale and lower yourself as if coming down from a pushup. Only your hands and feet should touch the floor.

Upward Dog: Inhale and stretch forward and up, bending at the waist. Use your arms to lift your torso, but only bend back as far as feels comfortable and safe. Lift your legs up so that only the tops of your feet and your hands touch the floor. Its okay to keep your arms bent at the elbow.

Downward Dog: Exhale, lift from the hips and push back and up.

Lunge: Inhale and step the right foot forward.

Head to Knees: Exhale, bring the left foot forward and step into head-to-knee position.

Hands Up: Inhale and rise slowly while keeping arms extended.

Mountain Pose: Exhale, and in a slow, sweeping motion, lower your arms to the sides. End by bringing your hands up into prayer position. Repeat the sequence, stepping with the left leg.



TENS for Back Pain Relief

TENS for Back Pain Relief

Tens has proven to be effective for back pain relief. Tens is short for Transcutaneous electrical nerve stimulation (TENS) this is a method of pain relief in which a special device transmits low-voltage electrical impulses through electrodes on the skin to an area of the body that is in pain. TENS is non evasive and a drug free method of controlling pain, if you live with constant pain; this is a device you really do need.

TENS does not cure any physiological problems it only helps control the pain

What does the tens machine do?

A TENS machine is a small portable, battery-operated device which is worn on the body. The box is attached by wires to sticky pads stuck to the skin. Small electrical pulses are transmitted to the body, like little electric shocks. This can help to ease pain in some people with certain types of pain.

What is a TENS unit and how does it work?

TENS machines works by sending stimulating pulses across the surface of the skin and along the nerve strands. The stimulating pulses help prevent pain signals from reaching the brain. Tens devices also help stimulate your body to produce higher levels of its own natural painkillers, called “Endorphins”.

The Tens machine side effects.

The constant pulsing of electrical stimulation from the TENS machine can cause pain and muscle twitching, particularly if you adjust the intensity too high. This may also cause muscle soreness. Lower the intensity until you feel a strong tingling sensation.

Here are the best TENS Units for Back Pain Relief taking into account their features, value for money and ease of use.

Here are the best TENS Unit for Back Pain

Make sure your check out the Best TENS Unit Under $30

The Best Rechargeable TENS Unit Under $50

Yoga Poses to Relieve Shoulder Pain

Yoga Poses to Relieve Shoulder Pain

Here are some of the best Yoga Poses to help relieve shoulder pain, with our busy technological world, we spend far too much time on our iPhones and computers, even carrying heavy grocery bags, young children and we get our neck into an unnatural position. Upper back pain commonly stems from the tendency to slump in the spine and round the shoulders. Slumping causes the shoulder blades to slide away from the spine, chronically overstretching and weakening the muscles around them. Eventually these muscles harden into tough bands to protect themselves from this constant strain.

Check out these Yoga exercises to help relieve the stress on your shoulder and neck.

Open Chest Stretch

Shoulder Stretch
Shoulder Stretch

In this stretch the hands are clasped behind the body, and the arms are drawn away from the back to stretch the fronts of the shoulders.

Bend your elbows and interlace your fingers behind you, separating the palms of your hands. Keeping the elbows bent, lift and square your shoulders; then draw your shoulders back, moving your elbows toward each other so that your upper arms are parallel.

The proper action of squaring the shoulders, bending the elbows, and bringing the upper arms parallel will rotate the upper arms outward, opening the space between your upper chest and the fronts of your shoulder joints.

If you find this position difficult to get to us a strap and get yourself into the most comfortable position using the strap to resist.

Standing Wall Stretch

Standing StretchThe standing wall stretch can get into the tightest areas in the arm, shoulder, and chest. Stand next to a wall with your feet parallel and comfortably separated. Place the fingertips of one hand on the wall at shoulder height with your arm fully extended. Place your other hand on your hip.

Cup your fingers so that only the fingertips touch the wall, and rotate your arm outward slightly so that your thumb points upward. Keep your shoulder aligned with your hand and begin to lift and open your chest with your breath, rolling your collarbones back.

This stretch reaches some of the deepest levels of tension in the arm and shoulder, and opens the flow of circulation to the entire area.

Upward Seated Plank (Purvottanasana)

Seated Stretch
Seated Stretch

This posture stretches the brachialis (inner arm muscles) as well as the chest. Sit on the floor with your knees bent and your feet a comfortable distance in front of you. Place your hands on the floor 12 to 16 inches behind you, wider than your hips and (ideally) with your fingers pointing forward. (If you feel wrist pain in this position, place a support such as a folded towel under the heels of your hands or turn your hands outward.) Bend your elbows slightly, and, as you exhale, soften your chest downward, bowing your head. As you inhale, draw your shoulders back, keeping your elbows bent and your upper arms parallel. Lift and open your upper chest, feeling the stretch just below the lines of your collarbones. Keep your hips on the floor.

For the best results it is very important to lengthen your short muscles in the inner arm and chest establishes better alignment in the shoulders and frees you of fatigue and painful spasms in your upper back.

3 Myths about Back Pain

3 Myths about Back Pain

You’ve probably heard several of these myths spoken as fact. Perhaps you, your friend, or even your doctor has used these personally. To treat back pain, we have to figure out and treat the underlying problem causing the pain.

Myth #1: Being Overweight is a Major Cause of Back Pain images9CDRB48M

Being overweight can contribute to back pain, but in most instances, it’s only a minor cause of it. That’s because the spine and the back muscles are designed to carry the body, small or large. Our muscles may have to work harder to carry and move around extra poundage, but as long as everything is in balance, that extra weight shouldn’t be the major cause of any back pain. While being overweight is usually not the reason a person has back pain, it can create an extra burden for those who do have back problems–making it a little more difficult to exercise and move around when pain strikes.

Myth #2: Back Pain Means Something is Wrong with the Back

People usually think that if they have back pain, their bodies are suffering from some mechanical dysfunction. “Since my body hurts,” they say, “it must mean something is wrong with my body–something with the bones, the muscles, or the soft tissue that connects them.” While this is sometimes, if not often, the case, it’s not the only underlying cause of back pain. Other factors that originate in your mind (e.g., stress levels), as well as your diet (unhealthy foods), can cause severe back-pain episodes, even when there’s nothing wrong with your spine, discs, joints, muscles, or ligaments. These factors also can exacerbate physically caused back pain, making it many times more painful.

Myth #3: The Best Thing for Back Pain is Bed Rest

Severe back pain may constitute the need for limited mobility and bed rest, but in the long run, significant bed rest can actually cause more pain and problems. Faster healing occurs when you take measures to treat the cause. This includes exercise and activities to increase your blood flow, range of motion, and flexibility. Make sure you get your Free 7 Day Back Pain Cure Guide today, there is some invaluable reading, these tree myths are just a sample of what you can get out of this wonderful Back Pain Relief Book

Yoga for Arthritis

Yoga Can Help Arthritis

A Recent study of 75 adults has shown that a daily practice of Yoga can help reduce arthritis. The study outlined below suggests that gentle yoga may significantly improve both mental and physical wellbeing.

After an eight week course there was significant improvement in their physical and mental health, walking capacity and mood.

It is suggested to practice at least 3 times a week; this will also help improve your pain and energy levels

Results to the Research

Participants were mostly female (96%), white (55%), and college-educated (51%), with a mean (SD) age of 52 years (12 yrs). Average disease duration was 9 years and 49% had RA. At 8 weeks, yoga was associated with significantly higher PCS (6.5, 95% CI 2.0–10.7), walking capacity (125 m, 95% CI 15–235), positive affect (5.2, 95% CI 1.4–8.9), and lower Center for Epidemiologic Studies Depression Scale (−3.0, 95% CI −4.8 – −1.3).

Significant improvements (p < 0.05) were evident in SF-36 role physical, pain, general health, vitality, and mental health scales.

Balance, grip strength, and flexibility were similar between groups.

Twenty-two out of 28 in the waitlist group completed yoga.

Among all yoga participants, significant (p < 0.05) improvements were observed in mean PCS, flexibility, 6-min walk, and all psychological and most HRQOL domains at 8 weeks with most still evident 9 months later.

Of 7 adverse events, none were associated with yoga.


If you are suffering from inflamed or swollen joints that is causing your pain and stiffness, then give yoga a try, check out my free Yoga eCourse for Arthritis Pain Relief

Yoga for arthritis