PAGE 18, WEDNESDAY, JULY 11, 1984, WHITBY FREE PRESS Backaches might be prevented with back strengthening exercises You visit the family physician once a year for a complete physical, the dentist sees you annually for a check up, and the eye doctor has you pay him a visit periodically to keep tabs on your sight. Preventive care, probably take your back for gran- ted. Few of us realize that one out of four Americans has back trouble, and that next to the common cold, back ache is the country's most fre- quent medical malady. Americans lead an increasingly se- dentary life, and the back suffers from it. As. a species, we humans simply haven't been walking on two legs long enough for our backs to adapt to the strain! ulillearu ycars ago, is now th~ac- Unlike the common cold, we can cepted norm. And wisely so - we all prevent back aches, and minimize Many people complain of back know what it can mean in terms of the damage caused by years of ache upon waking in the morning, our health. neglect. Orthopedic specialists claim which continue until their muscles In one area, however, preventive that back aches are likely to be the limber up later on in the day. This care is sadly deficient. Think about it result of too much loafing - lack of trend has led doctors to believe that - what have you done for your back daily exercise sufficient to keep many back aches could be alleviated lately? Like most Americans. you muscles from losing their tone. if people would sleep on a very firm '-j mattress. Most doctors suggest a four-point program of preventive measures: 1. Always bend knees when pick- ing up heavy objects, to take the strain off the back muscles. 2. Getidaily exercise. 3. Maintain good. posture, regardless of your activity: sitting, walking, standing. 4. Avoid as much as possible sud- den twists and turns of the back. Daily exercise takes only a few minutes a day. No equipment, no leotards necessary. And sit-ups, long a favorite of fitness enthusiasts, can build you up gently, but steadily. To begin, lie down on the floor, feet slightly parted, hands on sides. Raise head and back forward until you can see the heels of your feet. Return to the floor. Begin with 3-6 sit-ups daie ly, increasing steadily each day until you can do 25 without discomfort. Then begin this new sit-up series: lie on the floor, feet together, arms at sides. Raise yourself forward from the waist, arms extended, and touch your toes. Start with 3-5 daily, work- ing up to 25 as before. The final series can be done with a friend. Lie on the floor, making sure all parts of your back are making contact with the surface. Feet should be together, knees up, hands behind your head. With your partner holding your feet firmly to the floor, raise the upper portion of your body forward, touching knees with elbows. Return to the floor and repeat. Beginning with 3-5 times per day and working up to 25, this is the final series. Repeated daily, both legs and back benefit. And with a partner to work with, exercising becomes less of a chore. Caddyshack unique family recreation An afternoon at the Caddy Shack Driving Range, 1569 Simcoe St. N., Oshawa, could prove to be a unique family recreation experience. The miniature golf course is built on "Spy Glass Mountain", which with its attractive waterfalls, is the only one of its kind in Canada. The challenging 18- hole course has been constructed around a theme from Robert L. Stevenson's classic novel "Treasure Island, " In fact, the them is taken from the following passage from the book: "And I was going to sea, myself to sea, in a schooner with a piping boatswain. So with a piping boatswain and pigtailed singing, seaman, to sea; bound for an unknown island and to seek for buried treasure." The 10 paddle boats that travel around the môöUdtáin are available for rent to the public. Now in its third year of operation, the driving range offers 10 rubber mats and 18 greens, each having three tee- off areas, all of which are beautifully main- tained. Although at present there is only a snack bar, the round building that dominates the site is being renovated to in- clude a fast food and sit down restaurant that will boast an outdoor deck. Plans are also un- derway for additional attractions including electric cars, a water slide and others. The Caddy Shack Driving range is owned and operated by the James family (Jim, Bruce, Sally and Shirley) who are assisted by their 18 em- ployees. The Caddy Shack is open from 8 a.m. to il p.m. Monday to Thur- sday and from 8 a.m. to 12 p.m. Fridays to Sun. days. il