The One-Minute Secret To Good Posture - Save Our Bones

As many of you know, it’s best not to sit down for long periods. Extended sitting can bring on a host of health problems, including weakened bones. But for some in the Save Our Bones community, sitting down for a large part of the day can’t be avoided. Some of you have jobs that require long hours in an office chair, while others may spend a lot of time at your home computer.

So today, I am going to tell you about a quick, effective stretch that can help offset the bone-damaging effects of sitting.

The Role of Posture in Your Bone Health

The damage done to your bones by sitting is compounded by sitting with poor posture.

First, sitting deprives your bones of weight-bearing exercise that is essential to healthy bone strength and density. When you sit for a long time, your bones receive no stimulation (good stress) to build themselves up.

Second, poor posture misaligns your bones so that the stress you put on them through lack of movement (bad stress) can result in painful misalignment that continues even after you stand up and move around. In fact, poor posture is associated with the development of Dowager’s Hump, or kyphosis.

Counteract the Effects of Sitting with This Simple Exercise

If you need to sit for an extended period of time, it’s important to keep your circulation going and your vertebrae aligned. It’s equally important to prevent the forward head posture that’s associated with slouching and kyphosis.

Periodically performing this stretch through your workday will do this and more.

Here’s how to do it:

Reverse-Arch Chair Stretch

Remember not to force this stretch to the point of pain or discomfort.

  1. Sit up straight on the edge of your chair with your feet flat on the floor in front of you.
  2. Reach your hands behind you and grab the sides of your chair’s back. Your hands will be low, just above where the chair back meets the seat. Alternatively, you can place your hands palm-to-palm (with fingers interlaced) behind your lower back.
  3. Breathe deeply and arch your spine forward, pushing out your chest.
  4. Let your head fall back slowly to open up your neck and chest.
  5. Continue the stretch slowly, extending backwards as the front of your body opens up.
  6. Ideally, you should hold the stretch for 1 minute. But if you find that’s uncomfortable, hold it for as long as you can and gradually work up to the full minute.
  7. To come out of the stretch, slowly lift up your head and straighten your spine, then bring your hands forward.

This stretch can be performed multiple times a day to keep your blood flowing and your spine in alignment. In addition to stretching, your bones need regular exercise to stay strong and build density. This is one of the reasons why I created …

The Densercise eBook System

Densercise is the only exercise system that is specifically designed to increase bone density, and it doesn’t require any special equipment. The exercises in the program are easy to do but very effective, and you can do them anywhere. But that’s not all you get with this program.

Here are some other features of the Densercise eBook System:

  • The exercises take only 15 minutes a day, three days a week.
  • Densercise focuses specifically on strengthening the areas of the body that are prone to fracture, such the ankles, hips, and spine.
  • It’s entirely customizable; you can work at your own pace, and you can choose exercises that work within your fitness level.
  • “Densercises” are easy to work into your daily routine.
  • In addition to building bone density, the moves also promote balance and posture, crucial aspects of preventing fracture.
  • Densercise includes an online video collection that clarifies how to do each exercise, eliminating guesswork.

Densercise is especially effective when used in conjunction with the Osteoporosis Reversal Program, which provides detailed food lists to help you change from an acidifying diet to a bone-building, alkalizing one. A bone-healthy diet and regular, density-building exercise make the perfect combination for overcoming osteoporosis.

Please click here to learn more about the Densercise eBook System →

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Comments on this article are closed.

  1. Jeanne Rozman

    My husband did the stretch at work. Then I did on a padded folding chair. I can really feel the benefits of the stretch! Thanks so much!

    What can we do when stuck on a plane for hours, without walking up and down which
    stewards do not always permit passengers to do? Thanks again.

    I go to a fitness center most every morning and move a lot there.


  2. Kat

    Do you have an exercise DVD, a book is impractical?

  3. Diane

    Hello! I’m unable to do most of the Densercise exercises due to arthritis. Are there any modified versions? Thanks!

  4. Deloris

    I ordered the Save your bones book which I received, but did not receive the bonus of 44 Bone Health Do’s and Don’ts.

    • Customer Support

      Deloris, the 44 Bone Health Do’s and Don’ts are found inside your book, along with the other bonus materials. They can be found after the Bibliography, which ends on page 175. 🙂

  5. Leslie (Ms. L. Carmel)

    Hi! Vivian,

    I Just Did The Reverse-Arch Chair Stretch; And My Back Feels Much Better.
    I Do Try To Sit Up Straight As Much As I Can. And I Practice Walking With Good Posture As Well. Thank You Again Very Much For All Your Very Helpful Articles You Send Us.


    • Vivian Goldschmidt, MA

      I am so glad the stretch is working for you, Leslie!

  6. Selma

    Thank you for this exercise. It feels great and takes no preparation!

    • Vivian Goldschmidt, MA

      That’s right, Selma… we can do this stretch anytime, anywhere 🙂

  7. brigid

    love this exercise could you please explain the link between calcium and facial wrinkles

  8. Sharon

    Love this stretch — it feels terrific! And, it serves a need during those times when over-sitting is necessary. Thank you!

    • Vivian Goldschmidt, MA

      You’re very welcome, Sharon!

  9. SheilaHagan

    Please would you talk to us about hyperPARAthyroidism, and how it can be pulling the calcium out of your bones for years, and yet many dctors, including endinocronolgists, have missed this very clear symptom of osteoporrosis.
    Thank you

  10. Sue Hassan

    Dear Vivian. My doctor wants me to take 1200-1500 mg of elemental calcium daily. What calcium do I take to really get this much elemental calcium. Calcium carbonate only has 40% elemental calcium .help. thank you

    • Vivian Goldschmidt, MA

      Hi Sue, sorry to tell you this, but your doctor sounds pretty clueless about the latest calcium research… The kind of calcium you take matters a whole lot, as well as what other nutrients you take with it.

      Read this, and you’ll understand:

  11. MARGARET Mc Connon

    Hello Vivian

    Thank you for all the useful information I ‘ve received from you over the past 18 months . I have followed the alkaline -acid diet and taken the supplements.
    However, just received my bone scan results, and have been called to see the consultant as I’ve dropped another .6 to -3.6 T SCORE.
    they say it’s genetic, my gran, mother and two sisters have had it.
    It’s difficult to hold out on accepting the biphosanate injection as I refused it 18 months ago and said I wanted to trial your system .

    I have two weeks to give them an answer -please help -I feel very lost in dealing with it many thanks Margaret

    • Patricia Morine

      Aloha, Has your physician checked your inflammation blood markers? If you have chronic systemic inflammation it is difficult to build bone. You have to correct the underlying problem first. Homocystine ( lowered w/ B12, folate), AC1, high sensitivity C reactive protein. You also can measure blood bone markers for bone loss to see if you are making a differenc= NTX, osteocalcin, 8OH2dG, NF-KB. Others Vit D levels,TSH, Free T4, Free T3 *Diet, exercise and relentless research and reading on your part, finding the right physician who will help you, food senstitivity testing. I have been 3 years learning. Found I was gluten intolerant, weekly weight lifting, diet change. But I am so far unable to reduce the systemic inflammation which is at the heart of all disease.Further investigation on digestion? enough acid to digest food and get nutrients? Good gut bacteria = probiotic.? ANY DRUG which alters or inhibits normal cellular function has far reaching consequences and can not be good in the end. You dont want to stop one aspect of bone building in order to alter a density test. You want to find the cause and correct it.
      Food allergies, gut microbial overgrowth, hormonal imbalances, environmental toxins (water purity free of flouride, Cl), emotional stress, lack of gut HCL.

      • Carole

        Hi Patricia,
        Thanks for you information, and could you please tell us where to find out about the blood bone markers you mention, along with ACI, and C Reactive Protein? Thanks again.

    • shula

      Hello Margaret

      My bone density went down 8% withing the last 2 years, and now I’m at the bottom of the bottom, since I started with very low to begin with, 12 years ago. I’m under the same pressure you are. I’ve been doing above and beyond, exercising, eating a lot of dark leafy veg. avoid sugar, salt, sodas, coffee, meat, anything that harms the bones. Doesn’t help. Write to me about what you’ve decided, if you like. My doctor says that next year they’re coming up with a new drug which works in a completely different way then the byphosphonates, and has a lot of promises. Shula

    • Vivian Goldschmidt, MA

      Margaret, I’m sorry that you’re pressured by the Medical Establishment… Bone health is not only about density (even though it’s great to have a density improvement.) It’s about preventing fractures and living a pain-free and worry-free life…Hardly possible with the awful side effects of bisphosphonates… I’ve expanded on this topic in a post that answers your question in great detail. Here’s the link to it:

      Stay strong!

  12. argus j Pratt

    What wonderful information, and this is first information of this subject that I have ever received, and oh my goodness is this ever helpful to a person such as myself, as it is necessary for me to spend countless hours in front of y computer with my daily work. Thank you Koindly.

    Argus J Pratt
    AJ’s Original Fashions
    Las Vegas/Hollywood California

    • Vivian Goldschmidt, MA

      Fantastic! I’m so glad you’ll be stretching your spine, Argus!

  13. Christine Durgan

    Could you repeat the brand or kind of yogurt that is alkalizing please.
    I hope it also will work as a probiotic – if not, is there one that does both?

    • Vivian Goldschmidt, MA

      Plain unsweetened yogurt is the way to go. You get probiotics and bone-healthy nutrients, including whey 🙂

    • Sue

      Plain, unsweetened,non-fat regular or Greek yogurts are your best bet!

  14. Dr P D Juyal

    I have pain in feet ,toe and heel. I do npt know what should i do .Do you have any solution .

  15. Cheryl

    Wow. This exercise feels really good. Thank you, Vivian! I am checking out the densercise program right now.

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