This weekend’s challenge is one of my favorite spinal alignment stretches because it’s easy, effective, and relaxing.
The Vertebrae Aligner stretches and aligns the spine, making it a powerful tool for preventing vertebral compression fractures. If you are familiar with yoga, you might recognize it as Child’s Pose.
I also share with you an amazing study that shows exercise leads to better cognitive function and memory improvement.
So let’s get started!
Why:
Compression fractures are a serious concern, especially if you have low bone density. A gentle, controlled stretch decompresses the spine and takes the pressure off the vertebrae. And that’s exactly what The Vertebrae Aligner is designed to do.
What Causes Compression Fractures?
Various causal factors need to come together to bring on a compression fracture.
For those with healthy bone density, compression fractures are usually the result of an accident or injury.
Otherwise, compression fractures can happen when the integrity of the bone itself is compromised. If bone density is low, then the vertebrae will become more fragile and less able to hold up under the pressure of everyday activities.
Vertebral compression fractures weaken the spine and change its shape, often contributing to kyphosis (Dowager’s Hump). And of course, they can be extremely painful. Sometimes, compression fractures happen gradually and the pain is minimal. But at some point, the fracture will complete and it can be agonizing.
So it makes sense to do everything you can to avoid these kinds of fractures with bone-strengthening nutrition and decompression moves like the Vertebrae Aligner.
How:
You’ll need an exercise mat or carpet for this stretch,. If you have trouble getting up from the floor, make sure you have a chair or something stable to hold on to in order to pull yourself up.
- Kneel down on the mat with the tops of your feet on the floor and your toes pointing behind you.
- Sit down on your heels.
- Lean down and forward with your hands on the floor in front of you.
- Stretch your arms out and “walk” your hands forward until you feel a nice stretch along your upper back. Let your head drop down naturally.
- Hold the position for however long it’s comfortable for you. Breathe deeply.
- Sit back up and relax for a few minutes, and repeat if desired.
Variation
If you like, you can vary the stretch to focus on one side and then the other. Simply follow steps 1-4 above, and then walk your hands over to the right and hold. Then walk them over to the left and hold.
Scientifically Proven: Exercise Improves Cognitive Function And Memory
Exercises like this one have more benefits than just decompressing the vertebrae and building bone density. It’s been scientifically proven that exercise preserves your memory and enhances your cognitive ability.
In a recent study, 100 older adults with mild cognitive impairment (MCI) were divided into two groups. One group was given a “multicomponent” exercise program, and the other group was given two education classes. Upon evaluation, it was clear that the exercise group enjoyed improved cognitive function and memory.
“The results suggested that an exercise intervention is beneficial for improving logical memory and maintaining general cognitive function and reducing whole brain cortical atrophy in older adults with amnestic MCI.”1
This is great news! As we age, memory can become a concern. It’s wonderful to know you can do something proactive to preserve and renew your cognitive function while you’re building your bones.
Varied, Multitasking Exercise Is Key To Bone Health And Cognitive Function
It’s very significant that, as noted in the study,
“The exercise program was conducted under multitask conditions to stimulate attention and memory.”1
In other words, the exercises involved learning moves that required thought and attention – participants were not just walking on a treadmill for extended periods, for example.
With 52 different moves, the Densercise™ Epidensity Training System provides the variety and “multitasking conditions” your body and mind need in order to rejuvenate and flourish. And the Weekend Challenges are the perfect addition to Densercise™, because you’re learning a new move every week.
Take Exercising For Your Bones to the Next Level!
Learn the 52 exercise moves that jumpstart bone-building – all backed by the latest in epigenetics research.
I hope you enjoy The Vertebrae Aligner as much as I do. Please share your experience with the community by leaving a comment below.
Have a great weekend!
References
1 Suzuki, Takao, et al. “A Randomized Controlled Trial of Multicomponent Exercise in Older Adults with Mild Cognitive Impairment.” PLOS. April 9, 2013. Doi: 10.1371/journal.pone.0061483. Web. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0061483
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It looks to me like the bend is from the hip, not the waist. Bending from the hip is perfect for lumbar OP.
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Thanks Rebecca! I must’ve been confusing bending at the waist with bending at the hip. I’m sure this is a great stretch or it wouldn’t have been posted. It’s just such a deep bend, I’m still a little nervous. Thanks for clarifying for me ☺️
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I have done a few yoga moves for years but totally forgot about that wonderful Child’s Pose – it’s great! My knees have gotten a little stiff so I can’t sit all the way back on them, but I go as far as possible so maybe with time I can get them stretched out again.
By the way, I created a standing computer station! Have a tall bar stool for when I want to sit sometimes. Am moving constantly, if only stepping & swaying, but also get in some of our Bones exercises too! My whole body is better! Thx Viv! -
What are the best vitamin labels you recommend and are they from health food stores?
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Dear Vivian, i would love to do the yoga moves, but live has both my knees replaced and kneeling down is rather difficult , do you have a alternative, yours Maggie Loftus, Kitimat B C
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Hi Maggie,
There are other Weekend Challenges that address the thoracic vertebrae, and that do not involve kneeling. Here are a few for you to look at:https://saveourbones.com/weekend-challenge-neck-and-shoulders-aligner/
https://saveourbones.com/weekend-challenge-spinal-flexibility-enhancer/
https://saveourbones.com/weekend-challenge-thoracic-spine-strengthener/
If you want to search for other exercises, you can use the Search feature at the top of the page. Just type in “thoracic” or “Yoga” or whatever topic you like. 🙂
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Hello Vivian,
On May 20th, I woke with a terrible neck pain, which started on the left side of my neck, on the muscle behind my ear .. I have not being able to turn my head .. Since then, the pain travels along the top of my neck to the right side. Needless to say, I have been miserable as this effects my head, and have dizziness and unsteadiness ..
X rays at my doctor’s office revealed this:
“Multilevel degenerative disease of the cervical spine, worst at C5/6 and
C6/7.
Straightening of the cervical spine. Minimal anterolisthesis of C4 on C5.”
The doctor only offered Ibuprofen as needed ..
I wonder if there is anything I can do to help my situation, such as any exercises ..
I would be grateful for any help ..-
Hi. My name is Wendy. I had the same pain and very much the same x-ray report. I had physiotherapy which included massage and exercise. I have had no problem with this now for three years. Very best wishes.
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Aww, thank you so much Wendy!
I am grateful for your response .. Can I ask you please, did you need a script from your doctor for the physiotherapy?
Thank you again,
Blessings!
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Are your legs open or closed – yours look closed. I keep mine open.
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The knees are together in this version of the stretch. 🙂
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I have been. doing, this exercise, for years, and it is part of my stretching, program, some stretches, exercises, are, yoga. I did, not know, this one is healthy, for the vértebra.
Child pose, is for relief, of stress,also.
Thanks Vivian-
Isn’t it great to learn some new benefits to a stretch you’ve already been doing? 🙂
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Hello Vivian:
I’ve been practicing yoga since 2004 and I can assure that the child’s pose is one of the most relaxing poses for our body and our soul. It’s great also when you feel sad or stressed.-
I agree, Carmen. This is a very relaxing and peaceful pose.
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Hello Vivian
You can also lift your hands up onto their fingertips for some strengthening to
the arms and shoulders with this exercise.-
Thanks for the suggestion, Marc!
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Coming up on finger tips seems best. Many people will go into a rounded thoracic curve in this posture if they don’t. And , that would be contraindicated with low bone density. For many, the movement to the right and left could also cause increased compression as you add the component of rotation to an already flexed spine.
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I heard bending forward at the waist is contraindicated when you have lumbar OP. This is as deep as it gets! I am reluctant to try