It’s no secret that regular exercise, including weight-bearing activities and targeted moves that apply pressure on bones, is crucial for optimal bone health.
But you may not have thought about the importance of stretching for preventing vertebral fractures.
Stretching actually helps improve posture and keeps your spine aligned, thus preventing painful collapsed vertebrae. And stretching your spine throughout the day gives you an amazing ‘pick-me-up’, helping you breathe better and feel more energetic.
As you can see, stretching your spine and upper body is an excellent and necessary enhancement to your regular bone density exercise regimen.
So today I’m going to show you three super-fast but very effective upper body stretches that will do just that. They’ll also relieve back pain. And the best part is, you can do them right in your home or office.
1. Back Pump
This stretch is especially beneficial if you’re feeling tense in your upper back and shoulders. You can do it while seated.
- Make a fist with your right hand.
- Place your fist in your left hand, elbows pointing out and palms facing you.
- Sitting up straight, press your hands together and roll your shoulders back and down.
- Squeeze your shoulder blades together, press the hands against each other, and hold for 5 seconds, then release. Repeat 3 to 5 times.
The Back Pump stretches and relaxes your traps, releasing their hold on your vertebrae and scapulae.
2. Shoulder Straightener
For this stretch, you’ll need to stand in a doorway.
- Hold one arm out from your body in an L shape.
- Place your forearm against the door frame.
- Keeping your forearm against the frame, lean forward until you feel a stretch in your chest.
- Lean back to your starting position, and repeat 3 to 5 times.
- Switch sides and repeat.
The Shoulder Straightener is excellent for stretching the pectoralis minor and correcting rounded shoulders.
3. Spinal Hump Stretch
This stretch is perfect for someone who spends a lot of time hunched over a desk or if you’re trying to correct and/or prevent the Dowager’s Hump. You can do it standing or sitting, but if your chair has a back, you’ll need to sit sideways so you can get your arms behind you.
- Clasp your hands behind your back.
- Straighten your arms and slowly raise them up toward the ceiling.
- When you can’t lift your arms anymore, you’ll feel a stretch across your chest.
- Hold for a few seconds, release, and repeat 3 to 5 times.
This is called the Spinal Hump Stretch because it counteracts the humped, rounded posture characteristic of Dowager’s Hump (kyphosis).
You can do these stretches as often as you like throughout the day. They’re the perfect addition to the Densercise™ Epidensity Training System, which only takes 15 minutes, three times a week. The exercises in Densercise™ are specifically designed to increase bone density in targeted areas, emphasizing fracture-prone places like the hips, wrists, and ankles.
Additionally, the moves in Densercise™ strengthen, relax, and tone the muscles that keep your skeleton aligned, and the stretches described here are a great way to see faster results when you practice the exercises.
Please click here to learn more about Densercise™, and remember, feel free to share your experiences and thoughts by leaving a comment below!