JAMIESON EXPERTISE

Weight Bearing Exercise to Promote Strong Bones

Nov 3, 2011     Posted by: Dr. Sara Henderson ND

The bones yearn for yoga. I practice at a clinic that is affiliated with a yoga studio. Day after day I witness how yoga positively transforms my patients. The women that practice regularly are strong and balanced – physically, mentally and spiritually. A study reported in Yoga Journal found an increase in bone mineral density in the spine for women who did yoga regularly. Yoga sharpens your balance, coordination, and body awareness which further helps prevent fracture due to falls. It is the perfect weight bearing activity to build bones and enjoy over a lifetime.  Consult your health care provider about engaging in yoga before beginning any practice.

Yoga sharpens your balance, coordination, and body awareness which further helps prevent fracture due to falls. It is the perfect weight bearing activity to build bones and enjoy over a lifetime.

Daily exercise: A Yogi Favourite – Downward Facing Dog

This pose helps to strengthen the bones of the spine, hips, pelvis, shoulders and arms. This exercise can be modified as needed. Placing the legs further apart will make it easier to tip the pelvis properly.

For those of you who are really motivated, I challenge you to take a yoga class 1 or more times per week or pick up a beginner DVD to enjoy at home. If you already practice yoga, continue with your regime in addition to the exercise provided.

Before beginning, relax in the position of your choice and take 5 deep breaths.

Step One – for beginners

1. Go on all fours (hands and knees) near a wall, and then stand on your feet, as shown below - slightly on your toes, with your thumbs and index fingers against the wall.
2. Take 5 deep, slow breaths.
3. Press forward against the wall with the thumbs and index fingers of both hands.
4. Partially straighten the elbows, and knees.
5. Stretch your hips back and up. Your chest will follow. Be careful not to over-extend the neck.
6. Keep the toes parallel and straighten the backs of the legs.

Step Two – complete the pose

1. Press the heels down to the floor, extend your knees and thoracic spine and raise your arms from the shoulders. If you cannot flex at the hips with your legs straight, keep your knees bent.
2. Do not attempt to place your head on the floor (first photo) if that attempt causes your spine to curve or hump forward.
3. Take 5 deep, slow breaths.
4. Carefully lift your head and chest, and return to your hands and knees.

Modified exercise

Those with osteopenia or osteoporosis may feel more comfortable using a table for support.

1. Stand facing a table (about eighteen inches from it).
2. As you maintain a slightly arched or neutral spine, move your torso forward, bending at the hips, not the waist. Place your hands on the table. Do not lock your knees.
3. Slide your hands forward while the torso angles itself forward from the hips, like the hinges of a door.
4. Relax your mind and body and take 5 deep breaths. Step forward to get out of the pose.

Resource: http://www.sciatica.org/yoga/12poses.html

Feeling uneasy? Try to commit to the "modified exercise" above. If you cannot bend very far at the hips that is fine. Remember that you can use a table for support. Do not lock your knees.
 
If you are afraid to attempt the modified exercise, just stand and focus on maintaining good posture (shoulders back and knees slightly bent). Raise your arms over your head if possible, and take 5 slow and deep breaths. All I ask if that you do your best. There will be several exercises included in the challenge - commit to what you can.

Dr. Sara