Osteoporosis Exercises for Spine Strength and Posture

Today I thought we’d do some exercises specifically
for the middle part of your back. This region here. You might have heard or been told your
back density has decreased. Now these are great exercises to try to help prevent fractures
through that middle part of your spine and help to stop that slumping that can actually
accompany those types of fractures. So I’m going to show you three great middle
back strength exercises that you can do, simply using some dumbbells I’m sitting on a stool
today you could use a fitball or a bench. Whatever is comfortable or whatever you have
access to at home. Remember that when you’re performing osteoporosis
exercises it’s really important that you don’t feel any discomfort during the exercise. You
should feel muscles working and that’s all. If you feel any pain with the exercise you
need to stop straightaway. Remember too that if you already have established osteoporosis
it’s important that you get your doctor’s approval before you perform some exercises
and also too it’s the same thing the same case applies if you haven’t exercised previously.
So remember these exercises are also for women who have pelvic floor issues. And when we
have pelvic floor issues, remember (and osteoporosis) we can’t perform high-impact exercise, which
is often advocated to address bone density. This is where resistance-training exercise
is ideal to use the muscles that support and attach to that middle part of your spine.
Those muscles that are supported through here, and your core muscles as well that actually
support your spine these are the muscles that we’re after. And doing these exercises
seated in the positions I show you are very safe for your pelvic floor as well as safe
exercises for your bones. All right, let’s start with posture. Posture
is very important in order to address, or to prevent that slumped forward posture that
can occur. You need to start to use those muscles in the middle part of your back. How
do you do that? I think I’ll sit side on to demonstrate this best. So, sitting side-on
to you, when you sit, have your weight evenly balanced between your sit bones. The action
then is to lift your chest as if you’re being drawn up by a string from your sternum, up
at about 45. Your shoulders are back and down, so the action to bring your shoulders
back isn’t correct because you’ll use your neck muscles. Bring your shoulders back and
down, draw your chest up. Also too, think of a long tall spine as if you’re being lifted
up by a string from the crown of your head towards the ceiling. So, you’re thinking tall,
and you’re thinking chest is lifted. So that position, front on, looks like this and
it’s really worth practicing that posture regularly throughout the day whenever you’re
sitting. Shoulders back and down, chest lifted, spine nice and tall. And that way you’ll be
using the muscles in the middle of your back also be using your core muscles or your
core muscles can be used a lot more effectively (those muscles that support your truck.)
All right, we’re going to use that posture for our first exercise this is called rotator
cuff but it’s also a great exercise not only for the back of your shoulders but also for
the middle part of your back. You’ll need two dumbbells or two weights�you could use
a couple of tins from out of the cupboard at home. I’m going to use a couple of one
kilo dumbbells to start with. Make sure when you start your bone density exercise (for
the first couple of weeks while you become accustomed to the exercise) that you’re using
a weight that feels comfortable until you can get some really good form. After that
you can start to increase the weight you’re lifting. And remember that research tells
us that for bone health, we should be doing two lots of eight of a heavy weight to really
stimulate that bone growth. So here we go: I’m going to use the weights
about navel height. My chest is lifted my shoulders back and down, my spine is nice
and tall. Here’s the action: The action is to take the weights back and bring the weights
back together. Can you see I’m keeping my elbows into my waist? I’m not moving them and
back. Now if you’re doing these exercises really well at home, you can look in the mirror
and you can see your shoulders actually move down, now, as the weights go out. So no pressure
on my neck and shoulders or upper part of my neck and back together. And slow and
steady I’m going to do three more squeezing my shoulder blades together as if I’m taking
my shoulder blades toward the middle part of my spine. Two more slow and steady, and
one more time squeezing my shoulder blades together, and down. Bring my weights down,
give my shoulders a big roll. Take any tension out of my neck and shoulders and if you’re
at home, and performing this exercise for your mid-back density, I’d repeat that exercise
again another lot of eight repetitions for today. Remember you should be doing those
two to three times a week, on alternative days.
All right, next exercise is called a low dumbbell row. This is the way you do this exercise.
You might like to use a slightly heavier weight for this exercise. I’m going to use a two
kilo weight. So I’m getting my two kilo weight position is, using your bench (or using your
chair, or you could do this on a fitball as well) I’m going to bring a knee up to support
my back and bring my other hand forward. So I’ve got my weight in my left hand, and I’ve
got my right hand supported on the chair or the bench. I’m going to put a little bend
in that elbow, so that there’s no pressure or undue pressure into that right shoulder in
my neck. Side-on to you, you can see that I’ve got an inward curve in my back. My back
isn’t arched up. My curve is neutral or inward. I bring the weight down along my thing and
when you do this exercise correctly, you scoop the weight along the line of your thigh and
back down. You’re really thinking about bringing your shoulder blade in towards your spine,
and take it back down; so it’s a real scooping action. Sometimes you’ll see the exercise
done like this, lifting the weight up close. That exercise tends to use your neck and shoulders
and often you’ll get sore neck and shoulders from doing that exercise incorrectly. To do
it really effectively and to do it pain-free for your neck and shoulders, scoop it along
and down. And if you’re checking in a mirror at home, side-on to the mirror so you can
just turn your head and then see what you’re doing again, to protect your neck. I think
I’m up to about five repetitions here let’s try for three more. Skipping up, lifting it
and down. And again I’m really bringing that shoulder blade in towards my spine, and down.
And one last time, and down. Let’s try that again on the other side.
Coming up slowly, move ’round to the other side so you can see what I’m doing and
again check my position, my opposite knee this time my left knee’s up. My left hand’s on
my chair on my stool. Weight in my right hand and again I’m going to do that scooping
action. Again I’ve got a bend in that left elbow. Here we go: So, scooping the weight
along my thigh, and down, slow and steady, breathing out as I lift the weight. Again
that’s protecting my pelvic floor (breathing out as I lift the weight.) And I’m in a great
position for my pelvic floor; no strain in that area while I’m doing this exercise. This
is number five I think it will be four or five and down. We’ll call that six, hey?
Lifting up and sliding down. Two to go, full range of movement bringing your elbow back,
and down. And one last time and down and again. Just taking some pressure off my neck and
shoulders. Do some shoulder circles. No pressure through neck and shoulders. And once again
if you’re doing that at home, repeat the exercise again both sides.
All right, the final exercise we’re going to do for our mid-part of our back is called
a push-back exercise. Terrific exercise for posture, terrific exercise for middle part
of your back. Now, this exercise you probably want to use a lighter set of weights. I’m
going to use a couple of sets of or, a set of 500 grams. So, two 500 gram weights. I’ll
do this in kneeling so you can see what I’m doing. This exercise can be done in kneeling
and lying down on your tummy. Some of us don’t like to lie on our tummy. If you feel comfortable
lying on your tummy, I’ll show you this same exercise next time in that position. First
of all, let’s start this exercise in kneeling. So I’ve got my two 500 gram weights. Again
you could use some 500 gram tins, or even bags of sugar or flour (whatever you’d like
to use.) One leg comes forward. Chest comes over that thigh so my back is supported. Take
the weights, take your palms towards the ceiling. Make your arms really long. In that position,
tuck your chin in and you’re ready to press back and the press back action is to take
your hands back, push your chest out as you lift and slowly down. So I’m really squeezing
my shoulder blades together towards the spine. Lifting up squeezing it, and down. And again
squeeze and lift. Again if you’re doing this at home, wise to be side-on to a mirror to
check what you’re doing. And turn your head sidewards if you need to to have a look.
Lifting up, and down. Let’s do two more. Lift and squeeze, and down and one more time,
and down, and take a break.


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