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!
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.
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.
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!
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