Mirabai Holland M.F.A., creator of the first osteoporosis prevention exercise class in the US, shows us 5 easy bone-friendly exercises you can do at home to strengthen the areas most at risk for osteoporotic fracture: the spine, the thigh bone at the hip and the forearm at the wrist.
Best of all? You don’t need any fancy equipment—just a bath towel for resistance, your own body weight and a kitchen chair for balance. Why not give ’em a try?
*Important: Always consult with your doctor before doing this or any other new exercise program.
Towel spine stretch
Stand tall, shoulders square over your hips, feet hip-width apart, knees slightly bent. With abdominals contracted, hold a towel just above your head a little wider than shoulder width, elbows slightly bent. With your arms just behind your head, pull your arms apart, stretching the towel while squeezing your shoulder blades together. Hold 10 seconds while exhaling; release. Repeat 3-6 times.
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Spinal arch
Stand tall, shoulders square over your hips, feet hip-width apart, knees slightly bent. Place your hands behind you on the small of your back. Keeping your abs pulled, slowly and gently arch your back while looking forward. Hold 10 seconds while exhaling; release. Repeat 3-6 times.
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Hip flexion
Using a chair or wall for support, stand tall, shoulders square over your hips, with weight on one leg, abdominals contracted. While exhaling, slowly lift the other leg straight out—not higher than your hip. Hold 2 seconds, then lower. Repeat 10-15 times; switch legs. |
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