As you surely noticed, we did not post a Weekend Challenge over the July 4th holiday. But now we’re getting back into the swing of things, so let’s jump right in with an exercise that improves and corrects your posture.
It targets the upper back, which contains the thoracic vertebrae, and is the site of the “slump” that can degenerate into the dreaded kyphosis (Dowager’s Hump). With moves like The Back Flattener, you can counteract postural issues such as Forward Head Posture (FHP), rounded shoulders, and kyphosis.
And while Savers know full well that the best way to rejuvenate posture and bones is with exercise and nutrition, there’s a shocking study I share with you that reveals prescription drugs caused millions of deaths in just one year (no, this is not a typo!).
But first, I’d to discuss why the upper back is so important to address with targeted exercise.
The cervical and thoracic vertebrae – that is, the bones of the neck and upper back – tell a visual story of your posture. Other people can easily see if your shoulders are rounded or your head is poked forward, especially if viewed from the side.
A head that pokes forward (Forward Head Posture, or FHP) is often the beginning of shoulder-rounding. As we lean forward to look at our computers, phones, and other devices, we unknowingly engage in FHP.
When the head gets thrust forward, the thoracic vertebrae follow. And the muscles in the neck, shoulders, and upper back pull tight to compensate, causing pain and discomfort. This kind of postural misalignment increases the chances of bone density loss in the vertebrae, because the pressure of muscle on bone – essential to the building up of bone – is happening in all the wrong places.
When FHP is practiced habitually, the rounded shoulders characteristic of kyphosis begin to develop.
Kyphosis can also result from simple slumping – the sort of postural mistake your mother may have warned you about when she said to sit up straight.
The thing about posture is that it is more than just an appearance issue. In addition to the pain it can cause, rounded, humped shoulders and FHP can affect your breathing and digestion. As your chest collapses inward and your upper back rounds out, you can’t draw as deep a breath. Your digestive organs get cramped as well.
Deep breathing alkalizes the body, thus promoting bone health, and of course sound digestion is essential for your bones to receive the nutrients from bone-smart foods.
The good news is, poor posture is fixable. Targeted exercises like today’s challenge can prevent and reverse FHP, slumped shoulders, and kyphosis. The Back Flattener opens and lifts your chest so you can breathe deeply, and it aligns your spine so your back muscles are putting pressure in the correct areas, stimulating bone growth and strength in your vertebrae.
If you do not have a carpet, you will probably find this exercise more comfortable with an exercise mat. You may place a pillow under your pelvis for stability and comfort if you like.
- Lie on your stomach with your forehead touching the floor.
- Rest your arms on the floor at your side, and bend your elbows so your hands are near your ears.
- Raise your arms up off the floor, getting your elbows fairly high. Keep your arms bent but level; there should be a straight line from elbow to wrist, and from shoulder to elbow.
- As you lift, exhale and squeeze your shoulder blades together.
- Hold for a moment, and then lower your arms to return to the starting position.
- Repeat 10-20 times, or whatever you’re comfortable with.
I like to combine this exercise with similar postural moves like The Thoracic Spine Strengthener. It’s important to do all you can to build your bones with nutrition and exercise if you want to avoid dangerous prescription drugs.
Just how dangerous they are has been unveiled by a reputable watchdog group.
Patient Safety Organization Calls Prescription Drugs One Of The Top Dangers To Human Health
The Institute for Safe Medication Practices, or ISMP, does not mince words in its recent report that comes to this conclusion about prescription drugs:
“…drug therapy stands as one of the most significant perils to health resulting from human activity.”1
The ISMP report comes to this conclusion in light of rising death and injury rates resulting from prescription drug use. In 2011, anywhere from 2 to 4 million people in the U.S. were the victims of injury resulting in disability or death. This information is all the more sobering considering that the percentage of the population taking a prescription drug (48%) and the number of outpatient prescriptions dispensed (3.6 billion) remained largely the same.
So adopting a bone-smart nutritional and exercise plan to avoid the side effects and dangers of prescription osteoporosis drugs (which research has shown do not help your bone health at all), is vital.
Avoid Dangerous Drugs By Following This “Prescription”
At Save Our Bones we believe whole-heartedly in the power of the individual to make his or her own health choices. Being able to make those choices based on sound, scientifically-proven information gives you peace of mind and confidence.
That’s why both the Osteoporosis Reversal Program and the Densercise™ Epidensity Training System are based on verifiable scientific data and research. As you rejuvenate your bones drug-free, you can be confident that your health choices are backed by countless studies and solid research.
As always, I welcome your comments on today’s topic. I love it when the community shares information and experience with each other!
Have a great weekend!
1 “Anticoagulants the Leading Reported Drug Risk in 2011.” QuarterWatch: Monitoring FDA MedWatch Reports. ISMP. May 31, 2012. PDF. https://www.omsj.org/reports/2011Q4.pdf