Strengthen Brittle Bones And Heal Osteoporosis With These 11 Simple Stretches

Sep 04, 2018 by apost team

More than 75 million people worldwide suffer from osteoporosis, and it’s particularly common among woman who are over 40 years old or older. Sometimes, medication is required, but leading-edge research has demonstrated that some very simple stretches can actually increase bone density when performed daily. These include the:

This is a popular yoga pose, which involves placing the hands on the ground and pushing the pelvis up. The goal is to maintain a straight enough back that you essentially form a V-shape. Downward Dog is particularly effective for preventing back fractures and building up spine strength.

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Commonly called the Locust, the Salabhasana is performed laying on your belly. Stretch your arms back. Lift your head off the ground, and keep it straight. Lift your legs at the pelvis, and work to maintain the other aspects of the pose. The Locust is not only great for developing back muscles but actually builds up core strength as well.

Chiropractors often recommend this exercise to anyone dealing with hip or lower back pain. Start by lying on your back and placing your hands on the floor palms down. Next, raise your legs in a slow and gentle fashion while making sure not to bend the knees. Finally, rotate your torso to one side, and then, bring your legs to the floor. For best effect, alternate sides throughout the set.

This stretch begins will your back on the floor, your legs bent at the knees and both feet and palms flat against the ground. Lift your pelvis slowly until your torso is parallel with your knees. Maintain this pose for a few seconds. Then, relax and repeat. The Bridge increases core strength as well as arm and leg strength, and you can easily pair breathing exercises with it as well.

The Tree pose is also known as the Vriksasana and is another very common yoga position. This position is particularly effective for the weaker bones and tendons, such as in your ankles and wrists. The pose begins standing up and with the feet flat against the ground. Raise the right leg bent at the knee, and position the foot against the other leg. Raise your hands above your head, and bring the palms together. If you need balance help, skip the hands part until you’re comfortable.

Doctors often recommend this pose to people suffering with sciatica. It’s a great way to relieve discomfort and builds bone up in an area where sciatica patients are prone to osteoporosis. Stand with your feet apart and your arms parallel to the ground. Rotate your torso and touch the ground with your hand near the opposite foot. Relax, and then go again at the other side.

This stretch is quite similar to the one listed above except that your hand rests on your ankle rather than the floor. You’ll also want to push your hip forward gently. Again, relax after a moment and work the other side. This is very good for tension and weaker joints and can be used in conjunction with the Revolved Triangle.

This stretch has a basic and advanced version. The basic version, which is described here, is intended for yoga beginners, and you may need an exercise band or similar. Lie on your back with your hands at your sides, and look straight up. Raise one leg while maintaining an extended knee. Bring the leg back as far as you can so that you can easily reach your toes with the hand on that side. Hold that position. Relax. Alternate to the other side.

The Warrior is a common exercise stretch that involves stepping forward with one leg, leaning down to the knee and extending the rear leg backward. Raise your hands parallel with the floor at shoulder level, and then switch legs.

Sit up with your back straight and your arms at your side. Bend one leg and place the other over it. Now, twist your torso to that side. Hook one arm through the leg, and your hands together. Hold for a few seconds, and then, switch to the other side.

Lie on your back. Extend your knees. Relax your hips. Position your palms toward the ceiling. Close your eyes. Use proper deep breathing to relax yourself and release tension. You may be tempted to fall asleep, so be aware of your consciousness throughout.

Hopefully, these 11 techniques will make you or a loved one feel better and actually be better. If you have any experience with these or other stretches, then we encourage you to post a comment and enhance the community.

Our content is created to the best of our knowledge, yet it is of general nature and cannot in any way substitute an individual consultation with your doctor. Your health is important to us!