Build Stronger Bones With Exercise
Build Stronger Bones With Exercise
Choose exercises that focus on your lower abs and back muscles, which help support your spine.
Some simple ones that can help your posture and balance:
Try these exercises to improve your flexibility:
Stretches. Stand in the corner of a room with your arms extended to the walls at shoulder level. Step one foot forward, knee bent. Lean onto your front leg and bring your head and chest to the corner. Hold for 20-30 seconds. Repeat on the other side.
Hip abductor strengtheners. Stand straight. Hold onto the back of a chair with your left hand. Place your right hand on your hip. Raise your right leg straight out to the side, with your toes pointed forward. Lower your leg. Do that 10 times. Change sides and repeat 10 times.
Toe and heel raises. Stand up straight and hold onto the back of a chair. Rise up on your toes, then go back onto your heels. As you lift onto your toes, imagine you're moving your head up to the ceiling. Repeat 10 times.
Activities like yoga, Pilates, and tai chi are also good for flexibility and balance. Pilates also builds strength. Do it regularly to lower the chances you'll fall and break a bone.
Be careful not to force your body into harmful poses. Don't do movements that involve bending, twisting, or forward rotation.
Work with an experienced personal trainer or a physical therapist. He can tweak the moves so they're safe for you.
Build Stronger Bones With Exercise
Wise Moves continued...
Choose exercises that focus on your lower abs and back muscles, which help support your spine.
Some simple ones that can help your posture and balance:
- Stand on one leg. Do it for 10 seconds, then switch sides.
- Walk forward in a line, heel touching toe. Then try walking backward in a line, also heel to toe.
Try these exercises to improve your flexibility:
Stretches. Stand in the corner of a room with your arms extended to the walls at shoulder level. Step one foot forward, knee bent. Lean onto your front leg and bring your head and chest to the corner. Hold for 20-30 seconds. Repeat on the other side.
Hip abductor strengtheners. Stand straight. Hold onto the back of a chair with your left hand. Place your right hand on your hip. Raise your right leg straight out to the side, with your toes pointed forward. Lower your leg. Do that 10 times. Change sides and repeat 10 times.
Toe and heel raises. Stand up straight and hold onto the back of a chair. Rise up on your toes, then go back onto your heels. As you lift onto your toes, imagine you're moving your head up to the ceiling. Repeat 10 times.
Activities like yoga, Pilates, and tai chi are also good for flexibility and balance. Pilates also builds strength. Do it regularly to lower the chances you'll fall and break a bone.
Be careful not to force your body into harmful poses. Don't do movements that involve bending, twisting, or forward rotation.
Work with an experienced personal trainer or a physical therapist. He can tweak the moves so they're safe for you.
Source...