Nor'West News: January 14, 2020

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22 Tuesday January 14 2020 Latest Canterbury news at starnews.co.nz CHristCHurCH CAsiNO NOR’WEST NEWS Advertising Feature Christchurch Casino’s buffet is back! Start the new decade off at Christchurch Casino’s Fusion Buffet – the ideal place to eat when looking for somewhere that offers something for lovers of food everywhere. The Casino is proud to re-establish its buffet knowing how much local and non-local residents enjoyed dining here in the past. With modern, elegant and warm earthy décor, guests are cordially invited to this bespoke eatery where quality and quantity go hand and hand. Here you will find a range of dishes to suit everyone, including a salad area, carvery, seafood station and areas dedicated to Italian, Indian and Asian fare. After the main, make sure to save room for dessert with a delectable selection of ice cream, pastries and cakes. The Grand Café’s Fusion Buffet is open for brunch at the weekends, lunch from Wednesday to Friday and dinner from Wednesday to Sunday. Whether you’re celebrating an anniversary or simply wanting to spoil your taste buds (or waistband!), The Grand Café is the perfect choice. Book online or call now to book your table. BRUNCH $ 26 SAT & SUN: 8am - 2pm LUNCH $ 26 WED - FRI: 11.30am - 2pm DINNER $ 39 .50 WED - SUN: 5.30pm - 9.30pm SUPERGOLD $20 buffet LUNCH SPECIAL Available Wed - Fri. Not to be used in conjunction with any other offer or discount. book online AT chchcasino.co.nz OR PHONE 03 365 9999 30 Victoria Street | christchurchcasino.co.nz | R20 venue
NOR’WEST NEWS Latest Canterbury news at starnews.co.nz Tuesday January 14 2020 23 SENIOR LIVING Six exercises to help Sciatica Reclining pigeon pose Pigeon pose is a common yoga pose. It works to open the hips. There are multiple versions of this stretch. The first is a starting version known as the reclining pigeon pose. If you are just starting your treatment, you should try the reclining pose first. 1. While on your back, bring your right leg up to a right angle. Clasp both hands behind the thigh, locking your fingers. 2. Lift your left leg and place your right ankle on top of the left knee. 3. Hold the position for a moment. This helps stretch the tiny piriformis muscle, which sometimes becomes inflamed and presses against the sciatic nerve, causing pain. 4. Do the same exercise with the other leg. Once you can do the reclining version without pain, work with your health care professional on sitting and forward versions of pigeon pose. sitting pigeon pose 1. Sit on the floor with your legs stretched out straight in front of you. 2. Bend your right leg, putting your right ankle on top of the left knee. 3. Lean forward and allow your upper body to reach toward your thigh. 4. Hold for 15 to 30 seconds. This stretches the glutes and lower back. 5. Repeat on the other side. FoRwaRd pigeon pose 1. Kneel on the floor on all fours. 2. Pick up your right leg and move it forward on the ground in front of your body. Your lower leg should be on the ground, horizontal to the body. Your right foot should be in front of your right knee while your right knee stays to the right. 3. Stretch the left leg out all the way behind you on the floor, with the top of the foot on the ground and toes pointing back. 4. Shift your body weight gradually from your arms to your legs so that your legs are supporting your weight. Sit up straight with your hands on either side of your legs. 5. Take a deep breath. While exhaling, lean your upper body forward over your front leg. Support your weight with your arms as much as possible. 6. Repeat on the other side. Knee to opposite shouldeR This simple stretch helps relieve sciatica pain by loosening your gluteal and piriformis muscles, which can become inflamed and press against the sciatic nerve. 1. Lie on your back with your legs extended and your feet flexed upward. 2. Bend your right leg and clasp your hands around the knee. 3. Gently pull your right leg across your body toward your left shoulder. Hold it there for 30 seconds. Remember to pull your knee only as far as it will comfortably go. You should feel a relieving stretch in your muscle, not pain. 4. Push your knee so your leg returns to its starting position. 5. Repeat for a total of three reps, and then switch legs. sitting spinal stRetch Sciatica pain is triggered when vertebrae in the spine compress. This stretch helps create space in the spine to relieve pressure on the sciatic nerve. 1. Sit on the ground with your legs extended straight out with your feet flexed upward. 2. Bend your right knee and place your foot flat on the floor on the outside of your opposite knee. 3. Place your left elbow on the outside of your right knee to help you gently turn your body toward the right. 4. Hold for 30 seconds and repeat three times, then switch sides. standing hamstRing stRetch This stretch can help ease pain and tightness in the hamstring caused by sciatica. 1. Place your right foot on an elevated surface at or below your hip level. This could be a chair, ottoman, or step on a staircase. Flex your foot so your toes and leg are straight. If your knee tends to hyperextend, keep a slight bend in it. 2. Bend your body forward slightly toward your foot. The further you go, the deeper the stretch. Do not push so far that you feel pain. 3. Release the hip of your raised leg downward as opposed to lifting it up. If you need help easing your hip down, loop a yoga strap or long exercise band over your right thigh and under your left foot. 4. Hold for at least 30 seconds, and then repeat on the other side. exeRcise with caRe Be cautious and work with the flexibility of your body. If you attend a class or watch YouTube videos, those people have been practicing for a while. Don’t compare yourself or push yourself. Flow with your body and if you have kind of pain, you should stop. You can try again at another time. Would you like to profile and grow your Business? For feature advertising please phone Jenny Wright 03 364 7446 or 021 220 3484 jenny@starmedia.kiwi you can stop him snoring with a SNOREX Why put up with a broken night’s sleep? 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Nor'West News: January 14, 2020

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