Weekly Wellness: Improve Your Bone and Joint Health!

7 months 3 weeks 6 days ago Tuesday, November 12 2019 Nov 12, 2019 Tuesday, November 12, 2019 12:04:00 PM CST November 12, 2019 in Weekly Wellness
By: Amanda Barnes, KOMU 8 Wellness Coach
loading

COLUMBIA- By next year (2020), experts predict that one in two Americans over the age of 50 will develop (or be at risk of developing) osteoporosis! That is staggering! So what can we do to reduce this scary statistic in our own world? Well, you've heard me say it before and you'll hear me say it again… physical exercise and physical activity.

Exercise and physical activity are key to developing bone density. Now, with that said, once osteoporosis is present, there is limited evidence that exercise alone can improve bone density. Yet, research does suggest post-menopausal women can experience bone-mineral density improvements from high-intensity resistance and impact training.

If you are ready to try to start a new exercise program to specifically combat these bone and joint issues, and you are nervous, find a trainer who can help to guide you through a program that includes:

  • Balance
  • Resistance training
  • Spinal extensor strength

There are five great exercises that you can perform at home with little to no equipment. (Follow the link below to photos of each exercise if the instructions are difficult to grasp without visual assistance.)

Supine Limb Reach (to decompress the spine)

  • Lie supine with the feet planted.
  • Slide one foot out and bring the same-side arm by the ear.
  • Inhale and stretch the heel and hand in opposite directions.
  • Exhale and relax.
  • Repeat several times before switching sides.

Ab Prep (to activate the deep lumbopelvic stabilizers that help with standing balance and postural control)

  • Lie supine with the feet planted.
  • Press the hands into the thighs while exhaling and engaging the deep core muscles (we call this the “zipup.”) Be sure the belly does not pop up.
  • Inhale and release. Repeat six to eight times.

To increase the intensity of this movement, lift the legs into a 90/90 position with the feet at the height of the knees and the shins parallel to the ceiling. Press the hands into the thighs when exhaling and posteriorly tilt the pelvis so the lumbar spine flattens. Again, draw the belly in toward the mat. Hold for several seconds before releasing and repeating.

Knee Lifts (working the shoulder, trunk and hips to build endurance for spine and shoulder alignment while strengthening the back, abs and thighs)

  • Move into a quadruped position (hands and knees) with the toes tucked.
  • Exhale and hover the knees and lift the belly without rounding the back. Extend the neck to avoid the “dangling head syndrome.”
  • Lower the knees and inhale to repeat.

To increase the intensity of this movement, lift a foot when lifting the knees or add a crawl forward and back.

Back Extension (for targeted spine strengthening, better balance and improved alignment)

  • Lie prone with the hands by the hips; the palms should face up. Gently press the pubic bone into the mat to lift the belly.
  • Hover the head and arms while looking down. Keep the feet down and isolate the effort into the muscles surrounding the upper thoracic spine. Hold for several seconds and repeat. Focus on reaching through the crown of head.

To increase the intensity of this movement, add 2- to 3-lb weights in each hand without compromising form. Or, circle the arms to the sides and to the ears without the shoulders shrugging.

Squats (to strengthen the hips, improve mobility and function, and load the skeleton)

  • Stand with feet a little more than hip-width apart in slight external rotation. Hold 2- to 3-lb weights in each hand. 
  • Sit back while hinging at the hips and reaching the arms forward; return to the starting position. Keep the knees over the toes during the squat, the shoulders relaxed and the gaze forward. Repeat eight to 10 times.

To increase the intensity of this movement, hold the squat and shift the weight to one leg when rising, alternating sides. Or, put the weights aside and add a punch forward with alternating arms while holding the squat.

(Source: https://www.acefitness.org/education-and-resources/professional/expert-articles/7374/5-movements-to-improve-bone-and-joint-health)

 

More News

Grid
List
JEFFERSON CITY - The Bicentennial Bridge project is a $3.75 million dollar bridge to connect the Missouri State Capitol Complex... More >>
11 minutes ago Friday, July 10 2020 Jul 10, 2020 Friday, July 10, 2020 11:51:43 AM CDT July 10, 2020 in News
JEFFERSON CITY (AP) — President Donald Trump has approved Missouri’s request for a federal disaster declaration for severe storms in... More >>
23 minutes ago Friday, July 10 2020 Jul 10, 2020 Friday, July 10, 2020 11:38:46 AM CDT July 10, 2020 in News
COLUMBIA – The city mask ordinance for Columbia goes into effect at 5:00 p.m. on Friday, and education will be... More >>
1 hour ago Friday, July 10 2020 Jul 10, 2020 Friday, July 10, 2020 11:00:00 AM CDT July 10, 2020 in News
COLUMBIA (Missourian) - In the midst of Missouri’s budget crisis, $125 million from the CARES Act will help higher... More >>
1 hour ago Friday, July 10 2020 Jul 10, 2020 Friday, July 10, 2020 10:42:31 AM CDT July 10, 2020 in News
COOPER/BOONE/CALLAWAY COUNTY - Crews will begin striping work on I-70 on Sunday, and the work will continue into August. ... More >>
4 hours ago Friday, July 10 2020 Jul 10, 2020 Friday, July 10, 2020 8:01:00 AM CDT July 10, 2020 in News
(CNN) -- Kansas City Chief's player Mitchell Schwartz spoke out on Thursday about DeSean Jackson's anti-Semitic social media posts ,... More >>
5 hours ago Friday, July 10 2020 Jul 10, 2020 Friday, July 10, 2020 6:45:00 AM CDT July 10, 2020 in News
As COVID-19 continues to spread, KOMU 8 will continue to update you about impacts in the community. You can... More >>
7 hours ago Friday, July 10 2020 Jul 10, 2020 Friday, July 10, 2020 4:29:00 AM CDT July 10, 2020 in News
CALLAWAY COUNTY - A body found along a Callaway county roadway Thursday is under investigation as a homicide. The... More >>
16 hours ago Thursday, July 09 2020 Jul 9, 2020 Thursday, July 09, 2020 7:36:00 PM CDT July 09, 2020 in News
BOONE COUNTY- Businesses outside the city limits of Columbia are now having to decide what to do about the mask... More >>
17 hours ago Thursday, July 09 2020 Jul 9, 2020 Thursday, July 09, 2020 6:33:00 PM CDT July 09, 2020 in News
COLUMBIA - The COVID-19 pandemic changed a lot about how we live, and unemployment benefits weren't left out. Unemployment... More >>
18 hours ago Thursday, July 09 2020 Jul 9, 2020 Thursday, July 09, 2020 5:45:00 PM CDT July 09, 2020 in News
JEFFERSON CITY – As cases are beginning to spike, some counties are struggling to keep up with the demand for... More >>
18 hours ago Thursday, July 09 2020 Jul 9, 2020 Thursday, July 09, 2020 5:38:00 PM CDT July 09, 2020 in News
MOBERLY - The city has acquired what was formerly the Moberly Junior High School, and now is working to figure... More >>
21 hours ago Thursday, July 09 2020 Jul 9, 2020 Thursday, July 09, 2020 2:42:00 PM CDT July 09, 2020 in News
COLUMBIA — Columbia Parks & Recreation will host a public input meeting tonight to discuss plans for a new trail... More >>
21 hours ago Thursday, July 09 2020 Jul 9, 2020 Thursday, July 09, 2020 2:31:00 PM CDT July 09, 2020 in News
COLUMBIA - People have been busy buying masks to prepare for the mask ordinance taking effect Friday, and businesses are... More >>
22 hours ago Thursday, July 09 2020 Jul 9, 2020 Thursday, July 09, 2020 1:51:00 PM CDT July 09, 2020 in News
MCDONALD COUNTY - An Amber Alert issued in McDonald County was cancelled early Friday morning at 12:30 a.m. Both victims,... More >>
22 hours ago Thursday, July 09 2020 Jul 9, 2020 Thursday, July 09, 2020 1:14:00 PM CDT July 09, 2020 in News
JEFFERSON CITY - The final amount of insurance claims reported after the May 2019 tornadoes has amounted to nearly $190... More >>
22 hours ago Thursday, July 09 2020 Jul 9, 2020 Thursday, July 09, 2020 1:06:00 PM CDT July 09, 2020 in News
BRANSON - When Kanakuk Kamps, a prominent network of Christian camps in Missouri, opened their five overnight camps on May... More >>
1 day ago Thursday, July 09 2020 Jul 9, 2020 Thursday, July 09, 2020 11:24:00 AM CDT July 09, 2020 in News
As COVID-19 continues to spread, KOMU 8 will continue to update you about impacts in the community. You can... More >>
1 day ago Thursday, July 09 2020 Jul 9, 2020 Thursday, July 09, 2020 10:56:00 AM CDT July 09, 2020 in News
Columbia, MO
Broken Clouds 84°
12pm 86°
1pm 88°
2pm 89°
3pm 91°