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.
Be sure to check out the Densercise System for more exercise like this.
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.
And if you haven’t yet, give the Densercise eBook a try.
I created the Densercise eBook System to help you:
- Get on the road to reversing osteoporosis and osteopenia
- Regain youthful vigor
- Avoid prescription drugs and their side effects
- Improve flexibility and increase strength
- Tone your muscles to achieve a youthful look
- Build and maintain “Super Youthful” Strong Bones
What makes the Densercise eBook System special is that it only takes 15 minutes a day three times a week to get the results you’ve been looking for.
Try my simple, yet incredibly effective Densercise eBook System risk free. If you’re not completely satisfied with it, simply contact Save Our Bones within 60 days of purchase for a 100% refund, no questions asked.
Stay strong and healthy!
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February 12, 2013
I am looking for a complete exercise program. do you have one? the few that are in the book and the two on website are good. but i need weight bearing exercises and i do not know which ones are good/safe to use. I thought there was a complete exercise program on your website per the book but i can’t find it. i am getting conflicting information from health care professionals on what not to do and I feel i have all of these restrictions and feel frustrated. Please help. thanks
February 12, 2013
Lin, Densercise is the complete exercise program you are looking for!
In addition to the links in the article above, you can read more about it here:
http://saveourbones.com/densercise/
January 19, 2013
Hi Vivian,
I’ve wanted to do the spinal exercise (video above) but since I have spinal stenosis at C1 and C2, I am not allowed to tilt my neck back (towel) on a regular basis. Are there any other spinal strengthener exercises I could do?
Btw, I have two discs without gel at the moment, can I still do spinal exercises? I’m willing to try almost anything as the pain gets unbearable many days mostly in mid to lower lumbar region.
Thanks so much.
February 12, 2013
Tanialee, you should definitely speak with your doctor or physical therapist before doing these exercises.
He or she can go over your medical history and advise you as to which exercises you can or should not do. Chances are, there are plenty of density-building exercises you can do. 
January 3, 2013
I would like to purchase the book.
November 2, 2012
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August 5, 2012
is this a yoga pose called the locust?
February 8, 2012
I have been diagnosed with scoliosis of the lower and middle of my spine as well as osteoporosis and degenerating discs in the lower back. I do a lot of walking weather permitting and my husband is building me a 3 wheel bike. I keep asking our doctor for exercises but all he says is we will see what the next xray in July says! help any ideas?
January 16, 2012
Dear Vivian,
It is a very good & simple exercise.I was suffering slip disc problem 17 years before.Doctor told me to do operation,but I cured with yoga exercise similar to yours.Today I am totaly fine without any back pain.Thanks for your noble cause.
Regards & best wishes.
Ravindra
January 16, 2012
Vivian…You are amazing. Hours can go by watching and reading all you provide, if I’m not careful. So much good information. It’s hard to have any questions after seeing how much you provide. How are you so patient? Well, I’m just glad you are. Thanks, again..Lynn
January 16, 2012
Vivian,
What’s your opinion on those vibration plate machines and their use as bone density building tools. Here is an example: http://www.walmart.com/ip/G-Power-G-Power-10M-Vibration-Plate/16201145
The above shown item is one that vibrates vertically (up and down) supposedly initiating the body’s natural bone building cells, rather than the oscillating or side to side cheaper vibrating plates that perhaps I assume could cause joint damage? (total guess)
The following study tested bone building benefits. Although, I read another article questioning the safety of such machines for people with stroke risk, circulatory issues, eye and ear damage.
http://bme.sunysb.edu/people/faculty/documents/2010-Clin-Trials-VIBE.pdf
Nonetheless, it seems to also have been tested by NASA astronauts to preserve the density of their bones.
Your thoughts?
January 16, 2012
Vivian, Thank you so much for the book. My husband has osteoporsis & takes a shot once a year. He has most of the side affects you listed. He is looking at it differently now & hopefully will do the exercises & change his diet. You reaaly are doing wonders with your information.
Thanks,
Linda
August 29, 2011
Greetings Vivian,
Thank You so much for the information. I have been watching my food combinations. I do not eat
proteins and starches together. I have viewed your video on the spine strengthener and have done the exercises. It is very liberating when one takes charge of their own health.
Peace& Continued Blessings To You
August 21, 2011
vivian i would like to share this on Facebook…wish you had a Facebook button to click on! YAY for exercises for osteoporosis.
July 30, 2011
Thanks so very much for spine exercises and also the hip. I had my annual check=up recently and my results had come up just a small fracture, so I was very please to go know that I was not increasingly getting worse. I was not sure at times if I was eating the right percentages of the right foods. Enough of all that, just that I am so pleased.
June 6, 2011
Is there a group somewhere that talks about what they eat for meals? I would like some suggestions besides the list of good and bad foods. Thank you.
May 15, 2011
I am an 84 year old woman who has had two spinal fractures and now has another compression fracture of the thoracic vertebrae. The pain requires me to take at least ibuprofen and tylenol (I don’t like to take a lot of drugs). I have recently seen my doctor and X-rays were taken and the doctor recommended a procedure called kyphoplasty and the medicine forteo to build up the bones. Could you please tell me what you know about kyphoplasty? Also, what would you suggest as an alternative to this procedure. For many years I have been taking Bone-UP calcium supplement with a high dosage of vitamin D. I am in the process of studying your book. I have to make a decision very quickly, since the surgery should be done as soon as possible in order to prevent further fractures. I would appreciate your help very much. Thank you,
Cecile
March 17, 2011
Hi Vivian,
Can the heal lift exercise be done by someone with osteoporisis? Can forward bends be done by someone with osteoporisis?
thank you for your help with this. I have been taking a bone class and two things they told me I should not do is leg jumps and forward bends. What are your thoughts on this?
deb
January 3, 2011
Thankyou Vivian for all your knowledge and information given over the year i live on the GOLDCOAST in AUSTRALIA . i have passed on your contact address to a friend of mine in England she has just found out that she has Osteoporosis Have a HAPPY and PROSPEROUS NEW YEAR
January 3, 2011
Diagnosed with oteoporosis last year == and recently diagnosed with polymyalgia rhumatica and and three weeks ago started steriods (no option)! However, refusing to take bishosophonates and calcium carbonate advocated by my doc. You suggest an organic
calcium and I have been reading about Ezorb ….. which sounds promising could you advise if okay to take it. Following everything else in your book. Very inspiring.
January 1, 2011
iwant to give my thanks for all the help you have given to all of us.now pleasetell me what you can about ezorb calcium. i also take d an magnesium chelate. also please tell me what you can about ukerane for esophageal cancer. thank you for being you. audrey.
December 8, 2010
Hi Vivian, Thank you for the latest information. Your spine strenghtening excercise is a variation of one givin in 7steps to a pain free life by Robin Mckenzie PT. He says it came from the Mayo Clinic so it must be good.
December 6, 2010
Thanks so much, you are so right. My spine t-score is 3.7, I don’t take any bone drugs and these excersises are great. I feel like I have a new back after doing them. Keep up the great work. God bless you!!!!
November 21, 2010
Vivian, Thank you for the spine strengthner exercise. I’ve been doing it along with other stretching and light impact exercises. I feel great and I hope it will help strengthen my lower spine. I will keep you posted once I pass a bone density test.
Thank you for your loyal support.
Rita
November 18, 2010
Hi Vivian,
I just love the heel lift and spine strengthening exercises. They don’t take up much time so with my busy schedule I always find time to do them.
November 13, 2010
The back strengthening exercise that you show is very dangerous for the neck muscles. I do a lot of very similar exercises in my yoga class but you should never ever lift your neck in the way you show, you should always keep your neck long with your eyes looking down. Please do revise the method in which you do this excercise for the sake of all the people who see it and do not know any better.
October 17, 2010
I used to take actenol then stopped. I started garden of life calcium with strontium and my back stopped hurting,is there any connection?
September 26, 2010
I would like to start taking organic calcium, could you please advise me what brand name in Canada would be best for me. I was diagnosed with osteoporosis last fall. I am following your save our bones program. Thank you. Doreen
September 13, 2010
Used to have severe cramps in my legs and sometimes even in my abdomen, but all that has changed, not only from the alkalising, but from the addition of coconut water….a perfect electrolyte source, completely natural too.
September 13, 2010
I can’t seem to get the video to play. Any ideas?
December 21, 2011
I have a MacBook and also cannot get the voice on the video.Did you find any soution yet? Kit
August 26, 2010
Unfortunately the exercises don’t seem to be suitable for people with hip replacements where jumping and impact is not such a good idea. I would be interested to hear if you have anything suitable as my T score is – 4 and I don’t want to take the biphosphonates.
JOAN
August 9, 2010
I opened your video but there was only music and not the voice. Is this just a problem with my computer? or am I doing something wrong?
Thanks.
August 5, 2010
Just want to say thanks for the videos and exercises – I’m doing both. I’m especially concerned about spine strength; I had surgery for spinal stenosis over a year ago. Some of the pain and stiffness probs are returning now, so I need to work on spine strength. Of course, I’ve been diagnosed w/osteoporosis; my primary doc is not pleased that I refuse to take Actonel, as I had done when diagnosed 6 years ago, but quit after 2 yrs, because I was scheduled for dental procedures. Thanks for your help!
July 28, 2010
i want to thank you you are great.
August 1, 2010
These are so helpful… thank you.
July 28, 2010
Hi Vivian,
I have been taking Synthetic hormone replacement for the last 20 years due to early menopause and would like to take a natural bio identical hormone but I am concerned about the estrogen content as I have heard that bone loss increases when stopping hormone replacement. Do the bio identical hormones produce adequate estrogen to help sustain bone density. What are your thoughts, I am taking a natural progesterone but still using synthetic estrogen.
Thanks
Gillian.
July 28, 2010
I really like this exercise. I’ve been doing it every day since you put it on line. My back feels so much stronger and I have a feeling that if I had known about this exercise, I might have avoided surgery. Excellent piece of advice and I thank you for it. Barbara Bell
July 26, 2010
Vivian, thank you for the video. I have osteopenia and scoliosis and am trying all the exercises for the spine that I can. Leaning back like that is exactly what I need because the scoliosis is pulling me forward.
Fran Miller
July 26, 2010
Thank you Vivian for the new video on bone density exercises. They are so simple and easy to do. Keep up the good work.
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
January 5, 2011
Both Forteo and Reclast are both deadly.
My O/S Dr. told me that death is one of
the side effects. And since I seem to get
all the side effects of every medication
that I have ever taken, I refused to take
these two deadly pills. I wanted to warn 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.
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.
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
September 16, 2010
I am now 67 years old at 57 I was given fosamax by the doctor. at 61 I was diagnosed with esophogeal cancer. I had the operation where they cut you in half almost to get the tumor out. I was given 3 months to live I went on a natural product called Ukerane and the Cancer has been gone for all this time. I have only just learned that Fosamax can cause this cancer. When I told my doctor of the findings I was told to stay on it for my osteoporosis.Like that is going to happen now let the doctor take it. I will stick to my calcium and D and K. Anna
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 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
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 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