How to do Extension Exercises to Correct Posture in Osteoporosis

Osteoporosis can causes changes to your posture. This change often involves a stooped posture with the shoulders rounding forward and a forward-bending position from the hips. This posture can lead to chronic back pain and can restrict breathing. Also the shoulder, back and chest muscles can become tight which can lead to problems with bathing, grooming and dressing. Since these postural changes are muscular in nature they can be corrected with some simple exercises. Read on to learn how to do extension exercises to correct posture in osteoporosis.

Difficulty: Easy

Instructions

1. These exercises can help to strength your muscles and correct posture but they should not cause back pain. If you find these movements bother your back try placing a blanket underneath your hips to prevent the back from arching. It is also important to keep the abdominal and buttocks muscles tight while performing these movements to help fully protect the back from injury.

2. Lie on your stomach with both arms stretched overhead and palms facing the floor. Tighten your abdominal muscles and press your hip bones down into the floor. Lift your right hand and entire arm off of the floor a few inches. Hold for five deep breaths. Repeat with the other arm.

3. Lie on your stomach. Tighten your abdominal muscles and press your hip bones down into the floor. Lift your right foot and entire right leg off of the floor a few inches. Hold for five deep breaths. Repeat with the other leg.

4. Lie on your stomach. Bring your hands down by your sides with the palms facing the floor. Tighten your abdominal muscles and press your hip bones down into the floor. Lift your head, chest and both arms off of the floor a few inches. Look down at the floor and do not lift the head and compress the neck. Hold for five deep breaths.

Tips & Warnings

• It is best to do these exercises on a firm surface such as the floor. Exercising on a bed or couch is not as effective as these surfaces are often too soft. performing these exercises on a soft surface will not give you enough support and can actually increase the possibility of overarching and injuring your back.
• Never exercise to the point of pain.
• Stop any exercise that makes your symptoms worse.

Resources

• National Osteoporosis Foundation
• National Institute of Health
• Web MD
• Living Well Yoga and Fitness

[TailboneDoctor]

on 3/16/2008 Excellent job. Published medical research has shown that extension exercises can actually decrease the likelihood of spinal fractures caused by osteoporosis. Amazing that exercises can decrease fracture risk. This eHow article does a nice job of outlining some of the extension exercises that may help.