Video Overview
The Spine Strengthener exercise is a great way to strengthen the muscles around your spine and prevent fractures.
And best of all, all you need is a flat surface, a pillow and a towel.
Video Transcript
Hi, this is Vivian. You might be wondering why I’m holding a rolled up towel and a pillow. That’s because I’m going to show you an exercise that will benefit your spine. It’s an exercise that will strengthen the muscles around the spine, and as you know, this is something that can prevent the dreaded spinal fractures. It could also help you increase bone density in the spine. So I’m going to show you how you can use these simple tools – yes, a rolled up towel and a pillow – to strengthen your back and get those spinal muscles working for you.
I love doing the Spine Strengthener anywhere in my home, but I especially enjoy it in my backyard. Now, I am here on a wooden deck which is a pretty hard surface, so I’m using an exercise mat to soften the floor. You can do it in any room in your home, on the floor or on the carpet, and of course for comfort, you may also want to use an exercise mat. It’s totally up to you.
So now let me show you how to get started. But before, I want to tell you that there are two steps to this exercise. The first one is a beginner’s step. Once you get comfortable with it you can, so to speak, graduate to the more advance level. In both cases, you start with the rolled towel placed here on the floor where you are going to be resting your forehead. Next, take the pillow and place it at the level of your hip bones so that you can rest on top of it comfortably. Now I’m in position to start the beginner’s level of the Spine Strengthener exercise. You’ll notice that I’m barefoot, but you can wear shoes if you want to, or socks. It doesn’t make a difference.
So to get started, place your forehead on the towel like this, and then place your arms parallel to your body. Then, lift your head like so, and count to three. One, two, three, and lower your head again. I’ll show you one more time so you see it. Lift your head, count to three – one, two, three – and then lower your head again. Do the head lifts ten times, and that’s considered one set. Now take a break in between, and do three sets of ten head lifts each.
For the advanced Spine Strengthener, you begin the same way as in the beginners level. Put your forehead on the towel, place your arms parallel to your body, and now lift your head, lift your legs, and move your arms forward that you look like an airplane. Count to three, and go back again. Now rest to the count of three and do it one more time. I’ll show you how. Now count to three, rest, and start again. Again, one, two, three, and rest, two, three. Do ten repetitions of this exercise and that’s one set. I recommend that you do three sets of ten counts each.
So this is the Spine Strengthener exercise. I recommend you do it at least three times a week. I do it three times a week and I really feel great afterward. And if you follow the Save Our Bones program along with this exercise, you’re really on the right track for strong and healthy bones naturally. So I hope you enjoyed the exercise. I’m happy you watched it, and hope to see you soon.
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July 26, 2010
Hi Vivian, Looks like a great exercise, I plan on adding it to my routine. Thanks for your help Carol
July 26, 2010
If anyone has taken the Forteo injections or Reclast IV, please let me know how that was. I have to make decision soon. I am only 57 and have hip reading of 3.03. I am truly glad to follow all Vivian covers in her book. Hope it would help rebuild, but will it? Glad for anyone to give me experiences on either Rx or this program. Thanks….Katherine
July 29, 2010
Katherine,
Your hip reading is cause for concern. But please, please, give this program at least a twelve month try. I’m only 49 and was diagnosed with Osteoporosis 10 years ago.
Those drugs are more dangerous than they lead you to believe. Give your body what it really needs, good healthy measures. The solution is to solve the cause!
Colleen
August 3, 2010
Hi Katherine,
I took forteo injections for 13 months with no side effects other than increased bone density. In that short time my hip went from -2.4 to -1.8 and my back from -4.3 to -3.8. Unfortunately my insurance changed & with the change I was no longer able to continue the forteo. I was going to go with relast injections but my endocrinologist talked me into trying Boniva orally (once monthly.) I just started yesterday and had terrible gas, indigestion, fullness & a bit of acid reflux. Today I woke up feeling better but a few hours later I began to ache all over. I took my temp and it was 100.4. I called the dr to see what if anything I should take & he said to go with tylenol extra strength. He also said that it had nothing to do with the Boniva and that there was “something going around”. I rarely get sick and no one in my home or office is sick so I beg to differ. If the symptoms go away by tomorrow I may try another month but we’ll see…. Good luck to you.
August 10, 2010
I am 66 and I just got off of Forteo, after being on it for 22 mos. My numbers DID increase dramatically. I had no side effects. Doing the injections daily took some getting use to, but I did it. Now my dr. has suggested going on to Reclast. I am a bit hesistant to start it tho. Want to read more about it.
July 26, 2010
Thank you so much for all your advice and clear instructions. I try to get my Mum to do all your exercises as she suffers from spine degeneration. Thank you and best wishes
Alice
July 26, 2010
Spine strengthener exercise – brilliant Vivian and so well explained. It is so encouraging to have exercises shown for us. I am going to give it a go in about five minutes!
July 25, 2010
watched the video. If I have bone density loss, will this cause a fracture? Why does my MD recommend increasing my milk products intake for helping my density problem. I have read in yoru book that this is not recommended by you. Appreciate your reply. Thanks for the book & the help it gives.
July 30, 2010
Hi Mary Ann,
As I note on all the exercise videos, please check with your doctor before beginning this or any exercise program. Your doctor knows your condition. I cannot give personal advice about whether a particular exercise would be a problem for you. What I will say is this: If you feel pain when doing any exercise, STOP! Listen to your body and work at your own level.
As far as why doctors still recommend milk products, The simple and unfortunate fact is that the general public, and this includes most doctors, have bought into the myth that milk is a health-building food for humans. Take a look at my article Debunking the Milk Myth, where I explain the milk myth in detail.
July 25, 2010
My self motivation is normally very bad when it comes to doing exercises but this exercise makes me feel so good that I actually want to do it. Thanks a million Vivian.
July 24, 2010
An excellent exercise especially for us with osteopenia. Thanks so much, Vivian. I will do the exercises – first one first as it’s not that easy. Then after a week or two I will attempt the more advanced one. Margie
July 24, 2010
Hi Vivian ! thanks a lot for that information about spine excercise. as soon as I finish writing this, I will take my mat and start doing the excercise. I was told that I have osteosporosis in my back,but since I started reading your book and following it , I have not have any pain at all. I think that those excercise will help me . Let you know in a couple of weeks.
July 24, 2010
Thanks so much for the latest spine strengthening exercise. I do appreciate the helps that you send from time to time.
July 24, 2010
i could not open the video either?
July 24, 2010
Hi vivian, I have trouble withmy neck muscles but I will give this a try (gently) but I have always had trouble trying to watch your videos. Thanks again, Carole.
July 30, 2010
Hi Linda,
In general, if you’re having any sort of technical problem with our program or with the site, please submit a request through our Customer Support Center by clicking “Customer Support” at the top of any page on our site.
I will tell you though, that there has been some confusion about this video.
Some people have been trying to click on the picture to the left of the article’s title. The picture is NOT the video. It is just that, a picture.
The video is below the title, with a big arrow in the middle. Just click on the arrow to play the video.
I hope this helps!
July 24, 2010
Great exercise-thank you so much for all your wonderful tips. Nancy
July 24, 2010
Vivian, the back exercise is one of many that we do in pilates. It was nice to see it was one that you recommend. In my opinion, pilates are one of the best ways to strenthen our core and back. I am in a class off both women and men of all ages and we are confirmed advocates of it. Give us more exercises, please. Thanks, Eileen
July 24, 2010
I watched video thank you I go to hospital tuesday and will check if ok to do it thank you it looks good. patricia
July 23, 2010
It sounds like a great exercise, unfortunately I can’t open the video.
I just read the transcript.
Cheers,
Trudy
July 23, 2010
Just diagnosed with severe osteoporosis. Like this exercise but is this the one to start with or one to work up to?
July 26, 2010
I have been diagnosed with severe osteo in the hips primarily, but also in spine. I would like to think that there is high hope to rebuild bone without any of the Rx’s, but not sure how that would truly work. At 57, the doctors want me to do Forteo. I do not want to do that or others. Please share any knowledge concerning this decision I must make. Thanks so much….This video is SUPER in all ways. Love to see lots more of recommended exercises. Thanks so much….Katherine
July 30, 2010
Hi Ruth,
As noted below the video, it’s important to check with your doctor before beginning this or any exercise program. Your doctor knows your condition and can advise you.
July 23, 2010
Thanks for demonstrating this spine exercise. I know something similar, and always look for variations. Was told that changing the variety is important for the bone-growth.
Shula
July 23, 2010
I couldn’t get the video on the exercise which helps for osteoporosisl
July 23, 2010
In order to understand these directions diagrams or fotos are needed. GB
July 23, 2010
Thank you Vivian.
It’s a love video – The spine strengthening exercise, your instruction is so clear and the exercise is simple and easy to learn, I don’t need to buy some special equipment.
July 23, 2010
I am already into your food programme ratio 80/20. Its great and exercise three times weekly sometimes four.
I intend to continue.
July 23, 2010
Thank you enjoyed the video and make a printed copy of the exercise and a drawing on print out. Ty.
July 22, 2010
Vivian you are fabulous!!! I’m so thankfull for all that you do for us.
July 22, 2010
I will co these exercises as several months ago I fractured my 12 thoracic vertebrae.
Thank you for these exercises.
July 22, 2010
Thanks for the exercise video. One question though: is this exercise ok for someone with low back pain? If not, is there an acceptable variation?
July 22, 2010
I wish I had picked this book up off of the end-table when it first came (onlu a few days ago)BUT IST HAS LITERALLY CHANGED MY LIFE FOR THE BEST!!!!
Please keeep up the good work and find someoone else to market it. Every one who has had bone pain whether from foot ball, basketball, tennis or football (MY devil) get it in the Military and freshman college why not high school or jonmior high, every where there us a place for bone or tendon injury Make it required. Anyone who ever sincerely tried it would be a guaranteed user for life!
Larry
July 22, 2010
My comments were so full of errors that you you may not have paid attention to it. I wish I had a hard cover copy to leave with my (Dr.) Accompanied by a stack of order forms. People need to see this and qrder order it!
Thank You for changing my life!!!!!
Larry J. Pool
233 East Lois Avenue, Tulare California 93274
Cell 559 737 0884
July 22, 2010
dear vivian-the xercise looks pretty easy. will try it and get back to you. I am a walker from way back.
Jeanne
July 22, 2010
Thank you very much for the great spine exercise! I appreacite it so much and will add it to my regular exercise program.
Andrea
July 22, 2010
Vivian,
Thanks for making it so simple to save our bones. I remember doing this exercise in gym class in school. So many of us just don’t exercise but we expect to stay healthy. What’s happened to our brains. It takes work to maintain a healthy structure.
July 22, 2010
I have a problem bringing up your videos, what am I doing wrong.
Do you know anything about bone stimulators? I had a shattered femur last August and had an appliance put in to fix it. This last April the appliance broke so they had to do the surgery again with something different. It wasn’t as painful the second time around and I am walking again, but the re is no new bone growth. The doctor thinks he’ll try the stimulator. Oh, yes, I was on Fosamax for the last 5 years ‘ but since this happened I have not gone back to it. Genevieve
July 22, 2010
Thanks! The spine strengthening video looks great. Looking forward to using it in my exercise program. I enjoy all your exercise videos and helpful information. Thanks for caring!
Joannie
July 22, 2010
really liked that excercize for the spine. also am doing one other that you recommended. walking around with weights on ankles. good ways to strengthen bones. thanks, marilyn
July 22, 2010
Thanks Vivian,
I too appreciate your videos but the one for strenthening the spine on my first try I couldn’t get my head off the towel. I will continue to try and perhaps slowly I will be able to do it. Would this be a problem with my back or my neck?
Wilma
July 30, 2010
Don’t worry about getting your head off the towel. Just take it at your own pace. Simply making the effort will have an effect, and your strength will gradually improve. Very important: Never push and never take any exercise to the point where you feel pain!
July 22, 2010
Thanks again for sharing.
July 22, 2010
HI Vivian, Thank you for sharing this spine strengthener. I am going to add it to my daily rountines. I also swim side and breast stroke laps everyday. While that is not weight bearing exercise, it does help the muscles around the spine and hips. I feel great doing this and lift weights as well.
Always the best info here!
Happy Summer,
Celestina Marie
July 22, 2010
Vivian, I tried calling but I paid and never received your book. Can you help me. thank you.
July 30, 2010
Hi Vicky,
Please submit a ticket to Customer Support. Just click “Customer Support” at the top of any page on our site. Our support team will be happy to look into it for you.
July 22, 2010
Just received your e-mail and I’m going to start these exercises immediately. I do have trouble getting up and down to the floor but somehow I’ll manage. Thank you for this suggestion. I feel I need exercise and this should do the trick.
July 30, 2010
Hi Avis,
Simply getting down to the floor and back up is good exercise in itself!
But, if that is too difficult, the exercises can be done on your bed.
July 22, 2010
Fabulous exercise. My chiropractor gave this one to me a year ago so I have been doing this already. My back always feels good and I hope I am helping my spine as well. THis exercise has strengthened my back and now I rarely have any back discomfort.
July 22, 2010
Greetings Vivian,
I am deaf and can’t understand what you are explaining on your exercise video.
Captioned text or at least a text summary of the instructions would definitely be appreciated. Hearty thanks will come from all of us who can’t hear but are still trying to save our bones.
Cora
July 22, 2010
Hey Cora,
There is now a text transcription of the video for you. You’ll find it right below the video player. I hope this helps!
July 23, 2010
Big Thanks.
July 22, 2010
Hi Vivian,
I cannot open the video.
Sandy
July 22, 2010
Hi Sandy,
It may require a faster internet connection. I suggest you try again, or you can read the transcript below the video.
July 22, 2010
It reminds me of breast stroke without the water! Thank you Vivian for doing your best for us. I will try this next time I exercise
July 22, 2010
In checking with my physical therapist this exercise is good except for the tilting of the head back….very bad body mechanics for the cervical (neck) spine. This exercise should be done with the head and back in straight alignment to strengthen both the back and neck muscles to support the entire spine.
July 22, 2010
I agree. The Yoga posture which strengthens the back muscles, lifting legs and arms together, keeps the head and neck straight, so the spine is aligned.
July 22, 2010
good morning vivian,
My doctor talked me into taking Boniva and now am off of it after 4 mos.,
but am having bad reaction in my muscles. Have any of your readers
experienced the same problem? Have been off for 3 wks. but the stiffness and pain is most uncomfortable. Would like to hear from anyone else having this same problem. I am a GOOD example that one shouldnot take these drugs. Thanks, Sidney
July 22, 2010
I was on Boniva for only one month but I had a severe reaction….hurt all over with pain moving around (from shoulders to back). Vivian suggested taking COQ10 to help remove the Boniva faster and it did help. I was miserable for several weeks and some residual aches for several months. Hope you will feel better soon!
July 22, 2010
My spine is very worn with little padding left between vertebraes. I have ignored it for years but recently the pain was so severe that I had to resort to accepting a spinal injection – cortisone I believe – and now the pain has virtually disappeared. I chose the lesser of two evils, the injection or what the GP wanted which was the wearing of opiate patches, 50 mg each.I would be interested in comments from you. Thanks, Bob
July 24, 2010
I am in the same situation, but I am a bit scared of this cortisone injection (epidural). If not administered correctly, it can cause problems, e.g. major nerve damage. Cortisone can also damage bones and cartilage. I would like to know a bit more about this procedure, e.g personal experience from the readers. My GP just tells me to go for it without elaborating on possible risks and side effects. Any reply would be greatly appreciated!
Cheers,
Trudy
July 22, 2010
good
July 22, 2010
What if you have already had 13 compressed spinal fractures ( still have pain) and a neck fusion .
July 30, 2010
Hi Joyce,
Are you asking whether you can do the exercise? If so, as noted below the video, it’s important to check with your doctor before beginning this or any exercise program. Your doctor knows your condition and can advise you about which exercises are safe for you.
I hope this helps!
July 22, 2010
Very easy to do. Should I do both exercises everyday? Just got tested for osteoporosis. Don’t have it yet but I’m 60 yrs old and showing signs of it coming. Thank you.
July 22, 2010
The same thing happened to me, I had great bone density before menopause, then starting with mp, the numbers just dropped. I’m a runner and do yoga.
I did not take any drugs or hormones. Exercising during those years was hard. But I’m back to running and Yoga. So, whatever you can do, do it.
Also have yourself tested every yaer (or every 2 years)
PS: The body structure has to do something with it
July 22, 2010
I am80 years old. I have 5 fractures of the spine and severe fractures of both arms.One of which is a malunion. It is impossible for me to lie down on the floor. Please show exercizes in which I can participate.
July 22, 2010
I’ve had spinal surgery and can’t get down on the floor either. I have a fairly new very supportive mattress and I find it works great for these exercises. Good luck, Brenda.
July 30, 2010
Hi Gloria,
This exercise can very easily be done on your bed, so you don’t have to get down on the floor.
But, as noted below the video, it’s important to check with your doctor before beginning this or any exercise program. Your doctor knows your specific issues and can advise you about which exercises are safe for you to do.
July 22, 2010
wish you would post verbal instructions and pictures, as my slow connection will not play video.
July 22, 2010
I can’t do videos with my computer. It would be very helpful to
have written instructions with some still pictures.
Mary K.
July 22, 2010
Hey Cheryl and Mary – the transcript has been added to the post. I hope it helps.
July 22, 2010
LOVE the videos! Thank you for the clear istructions. It is especially helpful that no special equipment must be used to do these exercises. Please keep them coming!!
July 22, 2010
I am recouping from spinal surgery (3 months ago. I have found your spine care information extremely helpful. I have a daily regimen of core strengthening exercises, I will add this to it!
Thank you so much.
July 22, 2010
Hi Vivian,
Thank you for the spine strengthening excercise. Your regular support and great health tips encourage me to take charge of my health. Thanks again.
Gillian.
July 22, 2010
This exercise is fantastic! I have done a similar movement while doing Pilates and Yoga, but have never thought to do dedicated repetitions and sets. The spine is what I have to work on so will definitely be adding this exercise to my regimen. Thanks so very much!!!
July 22, 2010
Hi Vivian
Watched the video, the exercise looks great and quite easy to do. I’m going to give it a try. We are not getting younger and we older citizens need to keep fit and well, we must also continue to eat healthily, simple and easy exercises are a must for everyone, regardless of age.
have a nice day
Marysia