Weekend Challenge: Compression Fracture Preventer
Compression fractures of the spine are extremely painful and can happen without warning. They can also dramatically worsen your posture and even cause a Dowager’s Hump.
While eating a pH-balanced diet with plenty of bone-building nutrients is crucial for preventing these painful fractures, keeping your vertebrae stretched and aligned is also very important.
This week’s challenge shows you how to do just that with one simple stretch.
Why: The importance of stretching your spine can not be overemphasized. Your spine is central to your overall posture, flexibility, and bone health.
The Compression Fracture Preventer is a stretch that creates space between the vertebrae, promoting relaxation, flexibility, and mobility. It also tones your core muscles, inner thighs, and glutes, thus improving your posture and appearance.
Stretching is an important part of bone-density exercises. Today’s move increases the space between your vertebrae, offsetting the effects of sitting and poor posture. As you perform this stretch, the muscles will not only relax but also strengthen, keeping your vertebrae aligned and spaced between sessions and preventing the compression that leads to fractures.
Your core muscles are so called because they are central to your body. When they are toned and strong, they help you keep your balance and posture.
This move also works your glutes and inner thighs, which are vital for a balanced gait.
How: You’ll need a mat for this exercise, or simply a carpeted floor.
- Sit up tall and straight with your feet straight out in front of you. If this is too difficult, you can bend your knees a bit or sit on something slightly raised, such as a firm cushion or a book. Imagine the top of your head being pulled up to the ceiling as you push out through your feet. Engage your core muscles.
- Inhale slowly as you simultaneously squeeze your glutes (your bottom muscles), lengthen your spine, and hold your arms straight out in front of you.
- Now exhale as you put your chin to your chest and “dive down” slowly between your arms, dipping your head and leaning forward and down as far as you can. You’ll feel a stretch down the backs of your legs and along your spine.
- When you get as far as you can and your exhalation is complete, slowly come back up while inhaling. Imagine stacking your vertebrae perfectly atop one another, and continue to envision the top of your head being pulled upward.
- Relax your glutes.
- Repeat 5 to 10 times, or as many times as you comfortably can.
If you have the Densercise™ Epidensity Training System, then you know the importance of doing a warm-up before you begin and a cool-down when you’re finished.
In fact, the last segment of Densercise™ is devoted to cooling down, primarily via stretching. This helps bring your body, and especially your spine, into alignment and eases the muscles back into a resting state, so you’ll never have aches and pains.
The Compression Fracture Preventer is a perfect example of how good you’ll feel after a cool-down routine. It’s the best way to end the targeted bone-building exercises shown in the Densercise™ Epidensity Training System.
I can’t wait to hear about your experience with today’s move. Please feel free to comment below and share with the community!