A 90-degree bow can prevent osteoporosis-related spinal fractures.

The most common sites for osteoporotic fractures are the wrist, spine, and hip joints. In a previous article, we explored ways to strengthen the wrist and hip joints. In this article, we'll explore how to prevent osteoporotic fractures by strengthening the muscles and bones surrounding the spine.

The fourth "osteoporosis prevention exercise" is "Good Morning." We learned about this with the help of instructor Kim Gyu-nam from Quat. Quat is an integrated health management platform offering exercise programs such as Pilates, stretching, aerobic exercise, and strength training.

 

◇Fractures in the spine, following the wrist, increase the risk of chronic illness.

The most common site of osteoporotic fractures is women over 50. The most common fracture site for these individuals is the wrist (59.4%), followed by the spine (30.4%). The incidence of spinal fractures increases with age, reaching approximately 30% in those in their 60s, 66.4% in their 70s, and 65% in their 80s. While wrist fractures are relatively minor, spinal fractures significantly increase the risk of becoming bedridden and losing the ability to live independently. Mortality rates also increase.

The spine is a structure vulnerable to osteoporotic fractures. This is because humans, who walk upright, constantly exert gravity on the spine. Lower bone density increases the risk of compression fractures. Osteoporotic fractures are particularly common in the lumbar and thoracic spine, which bear the bulk of the body's weight.

By strengthening the erector spinae muscles with exercises like the Good Morning, you can prevent osteoporosis by properly aligning your spine and applying appropriate load to it, thereby improving bone density. This also reduces back pain caused by osteoporosis.

◇ Follow the 'Good Morning' exercise

▶Action= Stand with your feet hip-width apart, toes facing forward. Clasp your hands behind your head or place them close to your ears. Straighten your upper body as much as possible and tighten your abdominal muscles. Push your buttocks back and bend only your hips to lean forward. Keep your spine straight. Tighten your buttocks and feel the stretch in the back of your thighs. Bend until you feel the maximum stretch in the back of your thighs. This will naturally engage your erector spinae muscles to straighten your spine. Maintain this tension and straighten your hips to return to the ready position. Inhale as you bend, and exhale as you straighten.

▶Number of exercises and rest time = Perform 1 set of 15 repetitions, 3 sets total, with each set consisting of bending and raising the upper body. It's best to rest briefly, about 1 minute, between sets.

 

▶Postures to watch out for= During the movement, keep your knees still and prevent them from moving forward or backward. Keep your spine elongated and not rounded, and maintain a neutral position with your neck. Be careful not to let your hips drop, as in squats. If you experience lower back pain or symptoms related to a herniated disc, consult a specialist before proceeding. If you want to increase the intensity of the exercise, you can use bands or a barbell.

 

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Stretching the lower back more and more

It's bent and straightened

Maybe because it's cold, it doesn't go down well at first.

It's also very important to do this every day.