Posture
exercise series to strengthen your back and prevent stress fractures
What is a stress fracture?
·
In
women and men, the combination of aging and reduction of physical activity can
affect your musculoskeletal health and contribute to the development of bone
fragility.
·
While
more common in women, stress fractures occur in men, particularly in those with
low testosterone.
·
Stress
fractures are tiny cracks that can occur in any bone.
·
They
can be caused by overuse, increased intensity of an activity at a rate that is
too high for the body, overuse and osteoporosis in people over 50.
·
Skeletal
health can be assisted by improving the strength of supportive muscles. Ideally the objective should be to prevent
fractures rather than treat associated complications.
How can I prevent stress fractures?
Doing
exercises on a regular basis can help strengthen your abdomen and lower back in
order to keep your muscles strong and prevent injury.
When you
start a new exercise, start slowly and progress gradually, making sure you are
practicing correct form with each movement.
Also, make
sure you are getting the proper nutrition as this is also a critical component
to bone health.
Here are
some posture exercises to help prevent stress fractures in the lower back:
Superman
*Benefit is to
strengthen back muscles
-Lay face down on the floor with your arms stretched out in front of you
and neck in neutral position
- Keeping your arms and legs straight lift simultaneously up towards the
ceiling
-Hold
for 5 seconds and lower down to complete one set
Superman with arms at your side
*Benefit is for back muscle strengthening
-Lay face down and place pillow
under your abdomen with your arms at your side
-Looking down at the floor raise
your head and chest off the floor
*Exercise for improving strength in lumbar extensors and gluteus maximus
muscles
-Put both hands and knees on the
floor with your head facing the floor
-Slowly lift one leg at a time
towards the ceiling making a 90 degree angle with that leg
-Bring leg down to starting
position and repeat with opposite leg
*Exercise to strengthen abdominal muscles
-Lay on your back on the floor
with your knees bent and arms at your side
-Lift your head towards your chest
and raise a few inches off the floor
-Hold for 5 seconds and bring head
back down to resting position
-Repeat
-Lay down on your back with your knees bent and one arm raised at your
head and stretch and hold
-Release this arm and bring down to your side
-Repeat
on opposite side
