Kyphosis Exercises to Avoid • Stop the Stoop

Author: Margaret Martin

Hi, my name is Margaret Martin. Welcome back to MelioGuide. Today's tutorial is going to cover "Stop the Stoop" and what are some of the unsafe movements that can lead to fractures of your vertebrae if you have low bone density or osteoporosis. Many of you have most likely read or heard that you reach peak bone mass somewhere in between the ages of 25 and 30 years of age. Then, all things being equal, as you continue to age women tend to lose bone at a faster rate than men do because of the loss of estrogen that occurs with menopause. When you start to incorporate regular, healthy vigorous exercise you can start leveling off and sometimes even increasing your bone mass. We won't have time in today's tutorial to go into the intricacies of why vertebral fractures happen.

That is a much more detailed tutorial on the website. However, you should know that certain movements, especially movements of flexion; movements that bring you into a rounded back: sit-ups, toe-touches, all of these types of motions have been shown in studies going way back to 1984 that they will greatly increase your risk of vertebral fractures. We have two types of bone in our body: cortical bone and trabecular bone, and it is shown that the inside of the vertebral body of the spine has a much higher percentage of trabecular bone than most other parts of your body.

So, especially your mid-back is a location that's much more vulnerable than other bones in your body when you're imposing unsafe forces to it. Once you have one vertebral fracture, the forces in your spine actually start to change, the forces above and below the fracture site, so then you're at a much higher risk for a 2nd, 3rd and 4th vertebral fracture. The key is to prevent your first vertebral fracture.

Now, if you're listening to this and you've already had a vertebral fracture or compression fracture, all hope is not lost because studies show that by doing safe and effective extension exercises where you're building the muscles of your spine will greatly reduce the rate of second and third fracture. Now, I mentioned that unsafe exercises can cause fractures of the spine. But it's not just exercises that we need to be concerned about, it's all of the activities that you do day in and day out.

Kyphosis Exercises to Avoid • Stop the Stoop

How you lift up your grandchild, how you feed your dog, how you pick up your groceries, all of those movements can cause micro-trauma to your spine, or not. So, learning to move with safe body mechanics is an important part of the MelioGuide program. We provide hundreds of examples from working in your kitchen, making your bed, picking up your grandchildren, feeding the dog... That gives you tips and ideas to start incorporating into your day to day life. In tomorrow's tutorial, we're going to look at the key principles that are needed when you're looking at a bone building exercise program. Look forward to seeing you then.

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