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!
I am wondering about lifting your head back in the manner shown as it could compress spine, nerves and arteries at base of skull. I was always taught to lift my head by keeping it in line with my spine to avoid injury. Should you not err on the side of safety with this lift?
This is exactly the exercise I did and broke a lower rib – which sent me off for bone density test which revealed spinal osteoporosis. So BE CAREFUL! (and I am an experienced yoga practitioner).
hi vivan,
thank you so much for the great information ,i appreciate you to provide more ..
You are most welcome, David!
Good article…as a practising physical therapist at healthclues, Hyderabad I want to suggest that…Most bone fractures occur because of a fall. You can reduce your chances of falling by exercising to build your muscle strength and improve your balance. Exercise can also slow the rate of bone loss, which reduces the risk of fractures from osteoporosis. for morehttps://www.healthclues.net/blog/en/
I don’t think this is a good exercise for the spine. I had some pain doing it so I won’t be doing it again. Anyone with back injuries and disc issues shouldn’t do this.
It might depend on what stage you are at with your recovery (or time of day, for me first thing in the morning is best) – ask your Physio and/or Osteopath for help/advice. Maybe you need alternative treatment / exercises first. I have problems in my Lumbar 1 and 2 discs dating back nearly 30 years (initially it was too painful to walk) and have done this exercise regularly, in combination with leg raisers whilst lying on my back, from when my major pain had resolved, on the advice of my Physio/Osteopath. It has kept me pain-free – when I don’t do it the pain starts to return and reminds me to do it. But certainly I wouldn’t do anything which causes me pain unless advised it was OK to do it.
Dear Vivian
Thank you so much for your research
We need to feel able to work and
deliver excellent results
Your leadership empowers!
Well appreciated Vivian
Janet
Thank you, Vivian for showing the spine exercise, I will do it everyday.
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
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:
https://saveourbones.com/densercise/
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. 🙂
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. 🙂
I would like to purchase the book.
is this a yoga pose called the locust?
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?
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
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
Vivian,
What’s your opinion on those vibration plate machines and their use as bone density building tools. Here is an example: https://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.
https://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?
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
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
vivian i would like to share this on Facebook…wish you had a Facebook button to click on! YAY for exercises for osteoporosis.
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.
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.
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
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
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
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.
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.
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.
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!!!!
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
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.
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.
I used to take actenol then stopped. I started garden of life calcium with strontium and my back stopped hurting,is there any connection?
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
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.
I can’t seem to get the video to play. Any ideas?
I have a MacBook and also cannot get the voice on the video.Did you find any soution yet? Kit
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
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.
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!
i want to thank you you are great.
These are so helpful… thank you.
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.
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
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
Thank you Vivian for the new video on bone density exercises. They are so simple and easy to do. Keep up the good work.