Osteoporosis is an avoidable disease leading to the loss of bone strength. You can do simple exercises to strengthen your back and neck. You can also go bike riding, hiking, swimming, lift small weights and dance, which will help slow bone loss.
Standing Tall
If you are a woman approaching your menopausal years, you want to think about osteoporosis and have a plan ready to protect your bone health. (This disease can happen to men as well as women, so men should also begin an exercise program.) Osteoporosis is the loss of bone density, which leads to weak, porous bones and the risk of fractures.
Beginning a program of exercise is one effective way you have of maintaining your bone density and strength. These exercises don't have to be complex or use expensive equipment. The only requirement is that the exercise must be weight-bearing.
One exercise to help strengthen your back muscles and spine, as well as improve your posture, is the "standing tall" exercise. Stand with your head, shoulders and buttocks pressing against a wall and your feet 2 to 3 inches away from the wall. Tighten your abdomen and buttocks as you pull your chin in, then press your back against the wall. You should leave a small space in between the wall and the curve of your lower back.
Walking Posture
You should begin an exercise routine that includes walking, which is a weight-bearing exercise. When you walk, hold your head high, keep your neck and back as straight as you can and tighten your abdominal muscles. As you are walking, let your shoulders and arms move naturally.
Wall Arch
This exercise stretches your shoulders and calves as it tones your abdomen and back. Stand facing a wall with your arms down by your sides and your feet 6 inches apart. You should be 6 inches away from the wall. Inhale, tighten your abdominal muscles and stretch your arms up and touch the wall. Exhale and move both arms back to your beginning position. Inhale again, reach up with your right hand to touch the wall and stretch your left hand down. Switch your arms. Do the same movement with your left arm going up and your right arm stretching down. Repeat this five times.
Chin Tuck
This exercise helps you stretch your neck and practice the correct positions for your shoulders and head. Sit down and look straight ahead. Pull your chin toward your neck. Keep looking forward and don't look down or bend your head forward. Push your hands down on the tops of your legs (thighs) to straighten your back. Hold this pose for a few seconds until you feel a stretch in your neck. Repeat five times.
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