Weekend Challenge: Upper Body Toner And Stress Reliever - Save Our Bones

As enjoyable as the holiday season can be, it can also be a source of stress. You’re surely aware that exercise helps reduce stress; but today’s move is particularly effective at stress relief, and you’ll soon see why.

The Upper Body Toner And Stress Reliever focuses on the abs, upper back, and arms, and the legs also come into play as well. It’s a dynamic move that’s effective at toning the upper body, including the upper back and arms, and stabilizing the spine. Your legs get some weight-bearing exercise as well. This move is not only effective; it’s fun as well!

Here are some of the reasons why the Upper Body Toner And Stress Reliever is an excellent exercise for building bone density and stress relief.


This weekend’s exercise involves kicking and punching, which is why it’s so good at relieving stress. As you kick, the leg that stays down bears your weight, contributing to bone growth in the pelvis and legs. And the action of throwing punches targets the upper back ad arms, helping improve posture and prevent kyphosis.

The Upper Body Toner And Stress Reliever targets the following muscle groups and bones:

  • Latissimus dorsi

    Usually shortened to “lats,” these muscles cover most of your upper back. They are shaped roughly like a diamond, with the wider part covering the shoulders and underneath the arms, then running down along the ribs and spine and attaching to the sacral vertebrae. Working the lats strengthens the ribs and stabilizes the vertebrae.

  • Trapezius

    Throwing punches works the top of your shoulders, right across your upper back. The traps actually cover a lot more area than most people realize, fanning out across the upper back and along the thoracic vertebrae. The traps attach to the cervical vertebrae in your neck, too. They are an extremely important muscle group with regard to posture.

  • Deltoids

    The deltoids form the rounded top and side of the shoulder. Punching motions engage these muscles, which helps build strong upper arm bones and align the shoulder blades.

  • Rhomboids

    These are deep muscles in the upper back that run between your shoulder blades and your thoracic vertebrae. Their role in aligning the shoulders with the upper spine is significant, and a key component of correct posture.

  • Biceps and Triceps

    Both the biceps on the front of the upper arm and the triceps on the back get a workout with today’s exercise. Not only will this tone and shape them, but working the biceps and triceps helps to build density in the humerus (upper arm bone) and enhances shoulder alignment.

    In addition, the Upper Body Toner And Stress Reliever works the muscles of your core and your legs, helping to stabilize and align your pelvis and improving balance.

    And don’t forget – this exercise is a great stress reliever! We’re going to go into more detail as to why that matters for your bone health; but for now, let’s look at how to do this move.

  • How:

    1. Stand turned to one side with one foot forward. For the sake of clarity, let’s say the right foot is forward.
    2. Make your hands into fists and bring them up in front of your face, elbows bent. Keep your arms supple.
    3. Punch the air (jab) with your right arm and bring your arm back in.
    4. Punch with your left arm and bring your arm back in.
    5. Bring your left leg (the back leg) forward and up into a kick. (If balance is an issue, then you’ll want to stand near a bed, wall, or something you can lean against to catch yourself if necessary.) Bring your left leg back down.
    6. Repeat the right punch, left punch, and kick for one rep.
    7. Do 10 reps (or as many as you’re comfortable with), and then switch sides for another ten.

    Now you can see how it relieves stress!

    Why Stress Relief Matters For Your Bone Health

    We often receive e-mails from Savers who have just been diagnosed with osteoporosis, and their first response is worry and stress. The Medical Establishment encourages this fear, calling osteoporosis a “disease” and prescribing dangerous drugs for “treatment.”

    In contrast, the Osteoporosis Reversal Program brings stress relief by explaining that osteoporosis is not, in fact, a disease at all, and that drugs are not necessary. Rather, osteoporosis can be reversed naturally through a pH-balanced diet, exercise and other easy lifestyle adjustments. Just knowing that you don’t have to be afraid is a huge stress reliever!

    In addition, stress relief techniques are covered in Chapter 14 of the Program, because it’s so important for your bone health to reduce stress, as the research shows.

    Scientifically Proven: Chronic Stress Reduces Bone Density

    A study published in the Journal of Clinical Endocrinology and Metabolism confirms that high cortisol levels are associated with greater bone loss.1 Cortisol is the stress hormone, produced by the adrenal glands in response to stressors. Bone loss occurs when cortisol levels are consistently higher than normal, as in the case of chronic stress.

    The good news is that exercise reduces cortisol levels and improves mood2, and moves like today’s exercise are particularly good stress relievers because of the vigorous motions involved.

    Take Exercising For Your Bones to the Next Level!

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    The holiday season is a great time to get started on a bone-building, stress-relieving exercise regimen. With the Densercise™ Epidensity Training System, you can do just that. And you won’t have to wait for your order to arrive during this busy mailing season; Densercise™ is delivered digitally, so you can get started right away.

    Don’t let stress ruin your holidays and your life. Leave the worries behind, and have fun “Densercising.”

    Enjoy the weekend!


    1 Dennison E at al. “Profiles of Endogenous Circulating Cortisol and Bone Mineral Density in Healthy Elderly Men.” The Journal of Clinical Endocrinology & Metabolism. September 1, 1999 vol. 84 no. 9 3058-3063. doi: 10.1210/jc.84.9.3058

    2 Arent, S., Landers, M., et al. “The Effects of Exercise on Mood in Older Adults: A Meta-Analytic Review.” The Journal of Aging and Physical Activity. 2000. Vol.8, pp.407-430. ISSN:1063-8652. Pdf. https://ulib.derby.ac.uk/ecdu/CourseRes/dbs/currissu/Arent_S.pdf

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Comments on this article are closed.

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  3. carol

    Wow Ms Viv these excercise are great. Thanks a million

  4. Teresa Stringfellow

    What if your stillrecovering to a fracture L1 can you still do this excercisei

  5. Stella

    Wow, Vivian! This exercise is fantastic… I stopped what I was doing this afternoon to try it, and it sure helped me release some stress… I thank you for finding ways to help us not only with our bones but also with our life. Have a wonderful holiday!

    • Vivian Goldschmidt, MA

      Good news, Stella! I am so glad you liked this exercise, and that it provided some stress relief.

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