#112 Spinal flex

I like exercises that have max effect for minimum time and movement, and this is one of my favorites.

The "spinal flex" exercise from Kundalini yoga strengthens the spine, energizes the body and stimulates the thyroid gland to increase metabolism.

Sit in easy pose on the ground grabbing the ankles, or alternately on a chair holding on to your knees. 

As you inhale deeply, flex the spine forward pushing your breastbone towards the ceiling, keeping the shoulders relaxed and the head straight. Imagine you are holding a book on your head. Exhale and relax the spine back curving to stretch the vertebrae slightly. Continue rhythmically with deep breaths for 1-3 minutes. 

There: Friday's fitness program all done, you have a stronger spine and more energy, yay:D

(Check this video if you want to see it done in real time, though you don't have to do it as intensely as she does here, follow your breath and adjust to your body's signals.)

#99 Yoga

Yoga means union of mind and body and is a complete system or philosophy of life dating back several thousand years.

There are so many different kinds of yoga, and several thousand asanas - or poses, that it's difficult to know where to begin, but suffice to say, there is a kind of yoga for every person and every condition.

How Yoga uses concentration on the breath to connect mind and body and at the same time doing gentle exercises that stimulate various parts of the body and nervous system has shown to be very beneficial for all kinds of ailments, most notably depression - a common side effect of chronic pain.

You may think "I can't do that" when you see these yoga-health nuts twisting and bending in incredible positions, but that gymnastic style is just ONE form of yoga... a lot of yoga you can do while sitting still, or lying down, and you still get the great health benefits. My grandmother, who also suffered from Rheumatoid Arthritis, practiced yoga way into her eighties, and always claimed it had done wonders for her health.

Most important is that you find a well qualified instructor or yoga therapist, who understands your health problems and can tailor a home training program to your specific needs. With just a few exercises done regularly every day, you may soon be making significant improvements.