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STANDING TALL
You can prevent or treat osteoporosis by doing simple exercises to strengthen your muscles and improve your posture and balance.
Correct standing posture is the foundation for balanced seated and walking posture. To practice a good standing posture:
§ Stand with your head, shoulders and buttocks against a wall, with your heels two to three inches from the wall.
§ Pull in your chin and tighten your abdomen and buttocks.
§ Press your back against the wall, leaving a small space behind the curve of your lower back.
WALKING POSTURE
Walking strengthens your legs and heart and improves your balance. To maintain proper walking posture:
§ Hold your head high.
§ Keep your back and neck as straight as possible.
§ Gently tighten your abdominal muscles.
§ Let your shoulders and arms move freely and naturally.
WALL ARCH
To stretch your shoulders and calves and tone your back and abdomen:
§ Stand facing the wall, arms at your sides, feet six inches apart and six inches from the wall.
§ While inhaling, tighten your abdominal muscles and stretch both arms up to touch the wall (1).
§ Exhale and lower both of your arms to the starting position.
§ While inhaling, reach up with your right arm to touch the wall and stretch down with your left arm (2).
§ Exhale and lower your right arm to the starting position.
§ Switch arms. While inhaling, reach up with your left arm to touch the wall and stretch down with your right arm (3).
Repeat each movement five times.
CHIN TUCK
To stretch your neck, as well as practice correct positions of your head and shoulders:
§ While seated, look straight ahead.
§ Pull your chin in toward your neck, but keep looking straight ahead; don't let your head bend forward.
§ Push your hands down on your thighs to help straighten your back.
Hold this position for a few seconds. You'll feel a stretch in the back of your neck. Repeat this exercise five times.
SHOULDER BLADE SQUEEZE
To stretch your chest and strengthen your upper back muscles:
§ With your feet flat on the floor, sit slightly forward in a sturdy chair, keeping your back and neck straight.
§ Look straight ahead and bend your arms at the elbows (1).
§ Gently move your elbows and shoulder blades back as far as you can and still be comfortable (2).
Hold the position for five seconds while breathing normally. Return your arms to the starting position. Repeat this exercise five to 10 times, depending on your ability.
PELVIC TILT
To strengthen your lower back and abdominal muscles:
§ Lie on your back with your knees bent and your feet flat on the floor (1). Maintain a normal curve in your back; don't arch your back.
§ Tighten your abdominal muscles.
§ Tilt your pelvis up slightly without lifting your hips to flatten your back against the floor (2). Avoid using your leg and buttock muscles.
Hold the position for five seconds while breathing normally, and then relax. Repeat this exercise 10 times.
BACK-SHOULDER STRETCH
To stretch your upper back and shoulders:
§ Lie on the floor. Bend your knees, tighten your abdominal muscles and stretch your arms above your head (1).
§ Keeping your arms straight, spread them out and lower them until they're level with your shoulders (2 and 3).
Hold the position for a few seconds while breathing normally. Then return your arms to the starting position. Repeat this exercise five to 10 times, depending on your ability
SITTING KNEE EXTENSION
To strengthen your thigh muscles:
§ Sit in a chair with your feet flat against the floor, your back straight and your hands on your thighs. Tighten your abdominal muscles and look straight ahead.
§ Slowly straighten one knee while lifting your heel a few inches from the floor. Don't slouch or round your back.
Hold this position for a few seconds while breathing normally. Relax and return to the starting position, and then switch to the other leg. Repeat five to 10 times with each leg, depending on your ability.
CALF STRETCH
To stretch your calf muscle, heel cord and the back of your thigh:
§ Stand with your feet parallel, hip-width apart. Place your hands on the back of a chair for balance.
§ Flatten your abdomen, straighten your back and shoulders and bend your knees slightly.
§ Slide one foot backward, keeping it flat on the floor, until your back leg is straight.
§ Lean your weight forward onto your bent front knee.
Hold this position for a few seconds while breathing normally. Repeat five times with each leg.
UPPER BACK LIFT
To strengthen your back muscles:
§ Lie face down on the floor with a pillow under your abdomen and hips (1). Use a rolled hand towel to cushion your forehead, if you wish.
§ Keep your arms resting at your sides as you tighten your abdominal muscles.
§ Inhale and raise your head and chest a few inches from the floor (2). Keep your head in line with your neck and torso. Focus on keeping your shoulders down — don't let them shrug up toward your ears.
Hold for five seconds, breathing normally, before returning to the starting position. Rest for a few seconds. Repeat five to 10 times, depending on your ability.
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