5 Exercises to Strengthen the Spine without Going to the Gym - Exercises for Osteoporosis
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- Опубликовано: 1 авг 2024
- Today’s video is going to demonstrate 5 ways to strengthen the spine. I'll demonstrate 5 exercises that strengthen the spine for osteoporosis without going to the gym. There will be a combination of education and actual exercises.
A link to the study I reference can be found here:
pubmed.ncbi.nlm.nih.gov/18174...
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Chapters:
0:00 Welcome
0:24 About Spine Health
3:23 Small Back Bends
8:26 Bird Dog Exercise
10:53 Extended Side Angle
13:20 Bridge Pose
15:40 Upside Down Table Top
17:00 Conclusion
Your explanations were clear and very helpful. You are the most knowledgeable instructor I've found on YT about spine exercises. You are the first who specifically said not to roll down by vertebrae while doing bridge pose, and you gave an alternate way for the bridge. So glad I found your channel.
Susan, I am so glad you found this information helpful ❤ Please let me know if you have questions about anything. I am on a mission to reduce fractures and I want to help🥰
Thank you. You explain these poses so well.
I am happy to share and glad this is helpful❤
Thank you ❤
Glad you found it helpful!
Thank you so much!!!❤❤
I am glad this video is helpful 🥰❤
Thank you so much!
Absolutely! I am glad this is helpful ❤
Thank you for making these videos for us.
I am happy to share and glad to hear they are helpful ❤
Thanks a lot.
I am glad they are helpful ❤
Thanks,❤🎉❤🎉❤
I am glad you found this video helpful❤
Thanks a lot for the clear explanation. Now I understand why yoga is good for osteoporosis. You are amazing😊
I am so glad this explanation is helpful ❤
So much good useful information and demonstration. TY!! I was told I had a compression fracture at T11 last spring. Since I have been lifting weights and doing postures. I see my Dr in 2 weeks and am hoping I don't have another fracture. I was very worried when I read that my % increased for a 2nd fracture after having my first, as you said here too. Very scary.
Doing the weight training that you are doing, you are reducing your refracture risk. You are doing the right things and your spine is going to get stronger ❤
TY for your positive words and all the information. I look forward to your videos.@@sarahmapes_bonebuildersystem
Dear Sarah, I got SO excited when I noticed this new video. It’s SUPERB 🙏🙏🙏. A HUGE thanks for your outstanding knowledge and it’s divine to hear you talk about it. Loved it and I learned a lot so from the bottom of my heart : THANK YOU 🥰❤️💛🌷
It makes my heart happy that this information is helpful for you ❤
Wonderful to read your message 🙏
Dear Sarah, can I ask another Q ? I used to love both my forward falls and twists. If let’s say I use a strap and I bend over keeping my spine straight into Passchimottanasa or Janu Sirsasana, would that be ok for my spine ? What about Malasana ? Does this pose put too my stress on the hips, also keeping my spine straight. I am a flexible girl 😊. Finally, would you like to make a video specific on twists. I used to love them SO much as they made my body release so much tension. Again a HUGE thanks for your amazing work. No pressure, am not in any hurry. Greetings from Belgium 🌷🌟💛
@@christelnielandt5117 If you can do the poses with a straight spine it is okay to keep doing them. I don't generally teach them because I can't see how far a person can reach with a straight spine not in person... The safest way to get this stretch is to lay flat on your back and put your foot in a strap and then bring it back as far as you can one leg at a time where you know your back is straight on the floor.
If you know you can do these poses folding from the hip and ensure that you don't come into a round, you can continue doing them. If you can keep a straight spine in Malasana that will actually be good for your hips. Maintaining flexibility is really important because it allows us to do things like tie our shoes as we age... I would maintain flexibility as long as you can do it without rounding your spine.
Let's talk about twists... Twists are not generally reccomended with osteoporosis, but I have not ever seen an actual scientific study showing that they are dangerous. There are numerous scientific studies documenting the danger that can come with rounding the spine with bone loss. There are a couple of bodies of research that actually show that twisting is beneficial for the spine with ostoeporosis. There is a group of Italian scientists (The Christofolini studies) who have performed a number of studies about how different movments affect the spine. Twisting was one of the movements. They found that twisitng put stress on the spine, but significantly less stress than rounding the spine does. This is important because we have to put stress on our bones to stimulate new bone growth- we just have to make sure that it isn't too much stress that could cause fracture. There is also a doctor, Dr. Loren Fishman, in the US, who has spent more than 15 years researching how yoga can be used to help osteoporosis. He now has over 200,000 clinincal hours of research and in each of those hours he has twists. He believes that twists are the reason yoga is more effective than medication for the spine. Dr. Fishman currently teaches at Columbia Medical School. He is reputable. He is also a yoga teacher. I did my training with him and I believe that twists are a safe and even important movement to do with osteoporosis. I think it is really important that you know there is controversy about the topic of twists. I would never want to tell someone to twist without them knowing that there are reccomendations both to twist and not to twist... You get to decide on that one how you feel about twisting. Dr. Fishman has tested seated twists, supine twists, and even revolved triangle and he reccomends doing them all.
I hope this information is helpful. I am sorry about the super long response... You asked great questions! Please feel free to ask more❤
How often should I do these exercises and how many reps
Jennifer, what a great question! With the abdominal exercises toward the end of this video I encourage you to work up to do 5 repetitions in one set and working up to doing 2-3 sets per day would be great! When I do a set of the back bend exercises, I also tend to do them as a set. I hope sphinx pose for about 30 seconds and then I lower down to the mat and roll up and down three times before resting. You could repeat the backbend sequence 3 times in a row with a brief rest between each time. The other exercies I would reccomend repeating 2 to 3 times per day. I hope that is helpful. Please let me know if you have other questions ♥
What are the appropriate number of reps or frequency for the recommended exercises?
That is a great question. Bridge pose, extended side angle, and the small back bends are all part of Dr. Fishman's research. You want to do each of these poses and hold them for between 12 and 40 seconds. His research shows benefit from doing each of these poses most days of the week with six days being about optimal. If you want to increase the number of times per day that you do each of these poses, fell free to repeat them 2-3 times daily.
In looking at the abdominal exercise, work up to being able to do 2-3 sets per day, repeating 5 times in each set.
For the bird dog exercise, work on holding each side for about 10 seconds. Switching back and forth repeat the exercise on both sides 5 times.
I hope that helps❤
Hi, during the upside down tabletop exercise, my spine arches. There wasn't any information given about that so wondering if that's OK or if it's safer to try to keep it flat.
Are you finding that your spine rounds when you come into an upside down table top or that there is space between the small of your back and the floor? If there is space between the small of your back and the floor that is fine since it is just part of the natural lordotic curve of the spine, but if you are finding that you round then take your legs out a little bit further in front of you to prevent rounding which is a movment we want to avoid with ostoeporosis. I should make a short showing the difference...
@@sarahmapes_bonebuildersystem Hi, yes! I would love to see that difference, thank you💖
@@deebrooks9488 I will get on that
I am writing you from the hospital bed. I am 30 years old and I just had a fracture of L2 vertebrae last week, because of a train accident.
I am not allowed to move at all 6 weeks and then it’s crucial to strengthen my back muscles. I am so so scared of everything I read and saw on the internet, the pain is awful and my life seems destroyed.
From your experience, if I do the correct exercises and kinetoterapie, will I will be able to be same again? I need to mention that I am a super active person, trekking, cycling, climbing, rafting so now my life feels over.
Your life is not over!!! You can heal and be totally active and live a normal healthy active life. I know people who have had numerous fractures in their spine and also hip breaks and they have recovered. I know several people who had fractures young, like you, and they recovered completely. Once you get the medical okay to exercise, you can do all the things to strengthen your spine and you can totally be okay, and healthy and strong 💖
@@sarahmapes_bonebuildersystem you made me cry! Thank you for the reply. I will pay attention to every single video where you talk about strengthening the body.
@@Gabiontheroad You are going to be okay ❤
All the best! A day at a time. Patience is the King -
You are still young and active before. You'll get back to normal soon. Just be patient. Please think positive and not stress out about the future. Our body is amazing❤