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Use Your "Backbone" for Physical Fitness

In carrying out this Program of Physical Fitness with Spine Motion, you must use your backbone, in both senses of the word! In the folklore sense, of courage and willpower, you must use your backbone to transform your pattern of life from one of merely tolerable existence to living in the full joy of radiant health. Particularly in the beginning, you will need mental discipline and willpower to reprogram your habits of diet, posture and physical exercise in accordance with the Natural Laws of Health, as outlined in this book.

Vital in this transformation is the literal exercise of your backbone: stretching and strengthening your spinal column with these unique Bragg Spine Motion Exercises, as well as the Posture and Back Strengthening Exercises, according to the instructions we have given you.

Do the exercises in this book slowly for the first week or so. At first, feel your way along so as not to get your muscles sore with overly vigorous contractions. Always exercise short of the point of pain. No matter what, don't stop your daily routine! A slight soreness is natural when your muscles have been unused, but it will disappear when you continue your program.

Remember: if you can move a muscle, you can strengthen it. We have never seen anyone who could move a muscle and was willing to really exercise daily yet couldn't develop a limber and supple spine, gain added strength, have a more active life, look and feel better and get more real enjoyment out of living.

Never forget: if you don't use your spine, you will lose it. It will become prematurely old, stiff and painful. The body and spine remain youthful, supple and strong only with sufficient use, exercise and healthy living.

The journal Circulation reports people who don't make efforts to exercise face the same risk of heart disease as people who smoke a pack of cigarettes daily.

You Are as Young or Old as Your Spine Is

No matter how you have neglected and abused your spine, by following the instructions given in this book, you can reverse the condition. The recuperative powers of the human body are tremendous. The body is self-repairing and self-healing.

You must give your body the natural aids it needs. When the correct nutrition and exercise are provided, you help your spine repair and restore itself to health.

Let us repeat: the body remains strong only if it is used. More than 70% of the people in physicians' offices today have under-exercised spines. Your body and your spine need daily exercise and good posture habits.

Make Spine Motion Exercises a part of your morning routine, like brushing your teeth or combing your hair.

Don't tell us you "don't have time" to have a limber spine and a physically fit body! That's absolute nonsense. If you have a sense of true values, you will find the time to take care of your precious body. It's the only one you'll ever get, so take extra special care of it! It will reward you with a bright and healthy life. Get started now!

Within a few weeks of following the Bragg Spine Motion program outlined, your spine will feel more flexible and supple. You will walk with a spring in your step. You will feel the vital energy surging through your body. You will be surprised how wonderful you feel when your spine limbers up! You will find that you do not tire as easily. You will have more go-power and energetic drive.

It will not stop there. Each day, you will add new zest, vigor and power to your body. Remember: the world is alive, and you're alive; you are never too old to feel youthful and enjoy an ageless powerful body!

Now, get started and really begin to feel fully alive again! Like thousands of others, you will get a new lease on life as you follow the Bragg Healthy Lifestyle with this Back Fitness Program with Spine Motion. Life is a real joy when your spine and body functions perfectly.

Miracles can happen every day through guidance and prayer! - Patricia Bragg

Exercise and Eat for Health

Enjoy The Bragg Healthy Lifestyle For a Lifetime of Super Health

In a broad sense, "The Bragg Healthy Lifestyle for the Total Person" is a combination of physical, mental, emotional, social and spiritual components. The ability of the individual to function effectively in his environment depends on how smoothly these components function as a whole. Of all the qualities that comprise an integrated personality, a totally healthy, fit body is one of the most desirable. Start today on your goals for more health, happiness and peace in your life.

A person is said to be totally physically fit if he functions as a total personality with efficiency and without pain or discomfort of any kind. This is to have a Painless, Tireless, and Ageless body. You possess sufficient muscular strength and endurance to maintain a healthy posture. You can successfully carry on the duties imposed by life and the environment, to meet any emergencies satisfactorily and have enough energy for recreation and social obligations after the "work day" has ended. You possess the body power (Vital Force) to recover rapidly from fatigue and stress of daily living without the aid of stimulants, drugs or alcohol. You can enjoy natural recharging sleep at night and awaken fit and alert in the morning for the challenges of the fresh new day ahead.

Keeping the body totally healthy and fit is not a job for the uninformed or the careless person. It requires an understanding of the body and of a healthy lifestyle and then following that lifestyle for a long, happy life. The purpose of "The Bragg Healthy Lifestyle" is to wake up the possibilities, a rebirth within you, of rejuvenation of your body, mind and soul for total, balanced body health. It's within your reach, so don't procrastinate, start today! Daily our prayers and hearts go out to touch your heart and soul with nourishing, caring love for your total health! With Love^ Your Health Friends,

Dear friend, I wish above all things that thou may prosper and be in health even as the soul prospers. - 3 John 2


Dear friend, I wish above all things that thou may prosper and be in health even as the soul prospers. - 3 John 2

Dr. James Balch's Helpful Suggestions for Dealing with Back Pain

Nearly 80% of adults deal with back pain some time in their lives. Aside from ruptured disks, backache may result from muscle strain, build-up of acidic byproducts, stress, poor posture, calcium deficiency, kidney, bladder and prostate problems, etc. There are many causes for back pain as there are healthy alternatives. In his wonderful guidebook Prescription for Nutritional Healing* Dr. Balch gives simple, healthful suggestions.

Dr. Balch's Helpful Suggestions for Back Pain:

• Avoid meats and animal protein products until you are healed, as they contain uric acid which puts undue strain on the kidneys that contributes to back pain. Eat no gravies, oils, fats, sugar or processed foods.

• Follow a fasting program faithfully: one day a week.

• If pain follows an injury or sudden movement, apply ice for the first 48 hours, then heat. Rest on a firm bed.

• To relieve muscle back pain, take a warm bath or apply heating pad. (Capsaicin and Arnica salve, and DMSO helps.)

• Once acute pain has subsided, do exercises to strengthen the abdominal muscles in order to prevent recurrences. Gentle half sit-ups are good for this.

• When carrying bags, etc. on your shoulder, switch the weight to the other side from time to time.

• Learn to recognize and reduce any stress. Practice relaxation techniques such as meditation and yoga.

Bragg Health Books were My Conversion to The Healthy Way. -James Balch, M.D., Co Author *Prescription for Nutritional Healing

• When pain hits, immediately drink two large glasses of distilled water, as pains are frequently connected to dehydration! The body needs a minimum of eight 8-ounce glasses of water a day to flush out toxins and acidic wastes that build up in the muscles and other tissues.

Having heard the word, keep it, and bring forth fruit with patience. - Luke 8:15

More of Dr. Balch's Help With Back Pain

• Always push large objects rather than pulling them.

• Wear comfortable, well-made shoes. Caution: the higher the heels of your shoes, the more risk of backache!

• Move around. Don't stay in same position for long periods.

• Never lean forward without bending your knees. Lift with your legs, arms and abdomen, not with your back. Avoid lifting anything heavier than twenty pounds. To work near the ground, squat rather than bending at the waist.

• Don't sleep on your stomach. Instead, it's best to sleep on your back. Sleep on a firm mattress with your head elevated on a pillow, and some like a small pillow under their knees.

• Maintain healthy weight and get regular moderate exercise. Activities good for back include swimming, exercycle or cycling, walking, rowing, stretching and gentle yoga.

• If pain lasts longer than seventy-two hours, radiates ^^ into the legs, includes numbness, or is accompanied by an (107 unexplained weight loss, consult your health care provider.

• If you have pain on one side in the small of your back and feel sick, and if you have a fever, see your doctor immediately. You may have a kidney infection.

• If pain follows an injury and is accompanied by sudden loss of bladder or bowel control, if you have difficulty moving any limb, or if you feel numbness, pain, or tingling in a limb, do not move, but call for medical help immediately. You may have hurt your spinal cord.

- Dr. James Balch, Co-Author of Prescription for Nutritional Healing. Available in health and book stores or order from 1-800-631-8571

Caring hands have healing life-force energy. All ages, even babies to family pets thrive on daily loving, soothing, healing, touching and massages. Everyone benefits from healing massages and treatments! - Patricia Bragg

Caring hands have healing life-force energy. All ages, even babies to family pets thrive on daily loving, soothing, healing, touching and massages. Everyone benefits from healing massages and treatments! - Patricia Bragg

PILATES, a complex form of exercises - a fusion of western and eastern philosophies, teaches you about breathing with movement, body mechanics, balance, co-ordination, positioning of body, spatial awareness, strength and flexibility. - www.pilates-studio.com

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