Your Bones Are Alive
Your bones are living tissue, not dead like some people believe. They
respond to the various forces created by your muscles as you fulfill your
daily activities. They are also affected by your eating habits and stress
levels. Inside your bones there are cells that are responsible for keeping
them strong and fracture free. If the environment that these cells live in
becomes unhealthy, your bones are unable to maintain a healthy state
resulting in fracture. The latest bone research has shown an alarming rate
of both young and old experiencing deterioration in bone health.
Loss of Bone Health
There are several signs that can indicate your bones are not as healthy as
they should be. Loss of height, postural changes and some aches and pains
are a good early warning that your bones need some TLC. Fracture of the
spine or hip is the ultimate sign that bones are not in good health but it
is not a good idea to let bone health progress to that stage. Fortunately,
the cells in your bones respond favorably to lifestyle changes like stress
reduction, healthier eating habits and regular exercise. Making changes to
your lifestyle is the easiest and most effective way to return bones to a
healthy state.
Unsafe Bone Movements
Exercise can be either helpful or harmful to bones (especially the spine)
depending on the type and style you choose. Unhealthy bones are more
susceptible to damage from movements that place excess pressure on the
spine. The most damaging motions are forward bending with the legs straight
to touch the toes, sit-ups and crunches (legs straight or bent), straight
leg raises and lateral side bends. These motions all place enormous
pressure on the spinal bones creating the potential for fractures and
postural damage.
Be BoneSafe
Today's technology is limited in its ability accurately predict who will
and won't fracture. Given the increasing number of people with unhealthy
bones, it is better to err on the side of caution and substitute safe
exercises for unsafe ones when at all possible.
Here are two safe substitutions for common exercises:
Side and Face-Down Planks (Bridge) Instead of Sit-ups
Planks are a safe and effective way to strengthen all the muscles of the
abdominal group. Alternating between left, right and face-down plank helps
strengthen the extensors of the lower back as well as the rest of the core
muscles giving you a great workout. Plank is safer than sit-ups or leg
lifts because it does not subject the spine to high compressive forces.
Standing Lunge and Twist Instead of Side Bends
Combining a lunge with a moderate twist is generally safe for most people.
The exercise starts with the lunge and then a twist is added across the
front leg. To make the twist safe the shoulders must stay in alignment with
the hips so that a majority of the twist comes from a hip turn not a spinal
rotation. The rotation is also done slowly and in a controlled manner to
further prevent injury.
