Simple Posture Exercises for Osteoporosis That Make a Difference

Exercise / Fitness / September 10, 2016

correct posture for spinal exercise
I’m someone who has poor posture, which was made even more evident when filming these exercises! So what does posture mean, exactly?  Posture is the position of a person’s body when standing or sitting.  When you have good posture, your body will work how it should.  But bad posture can lead to decreases in physical activity (due to limitations) and even headaches and neck and back pain.dowager's hump (kyphosis) Having proper posture alignment will reduce the amount of strain you put on your body’s ligaments and muscles.  It can also prevent forward hunching and injuries. Posture exercises are important at any age, but especially when you are suffering from low bone density or osteoporosis. Have you seen your friends or relatives start to hunch or form a small hump on their back? This is known as a Dowager’s hump (Kyphosis). Technically speaking, it’s the forward curvature of the spine that results in a stooped posture. This is typically seen in women with osteoporosis and is actually caused by the collapse of some of the front edges of the thoracic vertebrae! The bones become porous and weak and can result in a fracture by simply bending over. The crazy thing is, most people don’t feel it. That’s why osteoporosis is also known as ‘the silent disease.’ So don’t wait until your posture starts to decline and your risk of Dowager’s hump and spinal fractures are upon you. Try these simple posture exercises you can practice regularly.

Simple Posture Exercises for Osteoporosis

Shoulder Rolls
  1. Sit in a comfortable position
  2. As you inhale, raise your shoulders and shoulder blades to the back of your ears (a rolling motion).
  3. As you exhale, pull your shoulder blades down.
  4. Repeat 10 times.
  5. Take a 2-minute break and repeat.
Progression: Stand in a comfortable position while you practice this exercise. Benefits: It relieves shoulder and back tension and also prevents forward hunching. Adjustment: Simply squeeze the shoulders back and relax them down (if your shoulders already tend to be raised toward the ears)
Head Press
  1. Sit comfortably in a well-supported chair.
  2. More your head straight back as far as you can.
  3. Do not tilt your chin or forehead.
  4. Hold your head in this position for 1-2 seconds.
  5. Relax back into your starting position.
  6. Repeat 10 times.
Progression: Stand comfortable while practicing this exercise.  Repeat with 2 sets at a time. Benefits: Relieves tightness in your spine and muscles in your neck.  Also, it helps to align your shoulders and head. (As you can see, I tend to lean my head and neck forward naturally, so this is an exercise I need to continue doing to correct this!) Adjustment: People who have tight neck muscles will compensate by leaning backwards. To prevent this and isolate the movement of the head, you can either stand against a wall or press the head back into your bed/couch while lying down.
If you have osteoporosis or low bone density, you may need to avoid or adjust exercises accordingly. If you are unsure, you should check with your healthcare provider.
Comments
Esther
Esther

I’ve been taking AlgeaCal with strontium boost for about six months I was diagnosed with severe osteoporosis in my L1 and L2 region in my spine seven months ago (-2.5 & -2.7) and I’m only 56 years old! I work out and eat well and I am on the thin side My doctor wanted me to take Boniva or Fosamax because I’m not eligible for Reclast or Prolia. They have even sent me to an endocrinologist who has the same request because they don’t recognize GeaCal and I can’t have another DEXA scan for another year and a half to know if it’s working. I have told them and afraid of the side effects of those other drugs and I only regret about your product. They feel those are the only ones that are posted, the positive ones not the negative. I’ve done a little research and some people say strontium well give a false indication of increased bone renewal. I’m really conflicted, help!

Jenna AlgaeCal
Jenna AlgaeCal

Hi Esther,

We’re so glad you reached out, and thanks for taking the time to share. We understand it can be difficult to choose the best path, so we hope to be of some help!

As you touched on, the prescription medications can have many harsh side effects, including increased risk of fracture after 3-5 years of use. You can learn more about how the bone drugs function here.

Like yours, many doctors are not aware of the natural alternatives available… Yet! Our Bone Health Consultants can email you a printable information sheet summarizing our products and the human clinical studies if you’d like to discuss this with your doctor.

Esther, one of the biggest misconceptions associated with strontium is that it skews DXA results too much to be reliable. We address this directly and explain the science behind strontium here.

If you have any questions please let us know! You can also email [email protected] or call our Bone Health Consultants at 1-800-820-0184. We’re happy to help 🙂

– Jenna @ AlgaeCal

Sherry B
Sherry B

Thank you bunches for this needful information. I appreciate your time and help for my osteoporosis!
Sherry B

Jenna AlgaeCal
Jenna AlgaeCal

Hi Sherry,

You’re welcome! Wonderful to hear you find our blog posts beneficial. If you ever have any questions be sure to let us know ☺️

– Jenna @ AlgaeCal

S meeder
S meeder

I’m very interest in your product. I have osteoporosis but the cost of it,sad to say, is way out of my fixed income price range. Especially when I read you encourage purchasing enough because you could run out.
All I can do is look and walk away.
I do take full advantage of the information in your emails though. I
Thank you for that.
Thankful for what I have,
Sarah

Jenna AlgaeCal
Jenna AlgaeCal

Hi Sarah,

We are so glad to hear you enjoy & find value in our content!

While AlgaeCal may seem more expensive than other calcium supplements on the market, it is the only calcium supplement clinically proven to increase bone density & is truly an investment in your health. We do our best to make AlgaeCal affordable for everyone to increase their bone density naturally, which is why we offer bundle pricing that has up to 38% savings as well as free shipping!

Because we hand harvest our algae to make sure it is sustainable, we are only allowed to harvest a certain amount of the algae each year. In the past, we have had a waitlist for AlgaeCal — so while it is a possibility that we could run out, this is not a concern at the moment.

Sarah, please continue to take advantage of the content we share! We work hard to provide free information about naturally increasing bone density & love that you are benefiting from it. Exercise and proper nutrition can truly make a difference.

Let us know if you ever have any questions about AlgaeCal or your bone health!

– Jenna @ AlgaeCal

Bonnie davis
Bonnie davis

I have osteopenia. I am 57 I feel like my hips will just break if I move wrong.. Just walking is painful. I feel I have gotten worse since Dexa last year. I bought AlgaeCal a month ago and look forward to seeing positive result. I will surly implement these excersizes. W

Monica
Monica

Hi Bonnie,

Sorry to hear that just walking is painful! You’re on the right track with AlgaeCal and adding suitable exercises. I would definitely recommend working with a physical therapist or your doctor on an exercise regimen that is safe for you and run these exercises by them as well. Cat-cow pose may not be ideal for you if you feel that your hips and back are vulnerable at the moment, so please be careful.

– Monica from AlgaeCal

Jpaterson
Jpaterson

This is the best and most informative website ever. Thankyou AlgaeCal . Keep it coming!!!!

Monica
Monica

Ah! Thanks so much!

Good to hear we’re giving you the info you want/need!

Barbara S
Barbara S

I think the videos are reversed. They don’t match the descriptions.

Monica
Monica

Yes, they are! Thanks for pointing that out, Barbara. It’s been updated 🙂

Mary Ruth
Mary Ruth

Good exercises. I do all but the Head Presses, I’ll add that one now. I’ve been taking Algae Cal for many years amd my bone density has indeed improved.

Barbara
Barbara

It looks like the cat and cow videos are reversed.

Dona
Dona

At 81 I attribute these yoga exercises plus Algae Cal Plus and Strontium to my continued good health.

Victoria Mudd
Victoria Mudd

These are great, thank you! Straight out of the Gokhale playbook….which I highly recommend!

Debbie
Debbie

Thanks , I LOVE these posts!

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