The areas most prone to osteoporosis fractures are ▲wrist ▲spine ▲hip. In a previous article, we discussed ways to strengthen the wrist and hip. This article will explore how to prevent osteoporosis fractures by strengthening the muscles and bones around the spine.

The fourth osteoporosis prevention exercise is "Good Morning." I learned about it with the help of Quatt Kim Gyu-nam, an exercise instructor. Quatt is an integrated health management platform that offers exercise programs such as Pilates, stretching, aerobic, and strength training.

 

Next to the wrist is the spine; if a fracture occurs, the risk of hospitalization increases.

The group most prone to osteoporosis fractures is women over the age of 50. The most common site of fracture in these individuals is the wrist (59.4%), followed by the spine (30.4%). In particular, the incidence of spinal fractures increases with age. About 30% in their 60s, 66.4% in their 70s, and 65% in their 80s. Wrist fractures are relatively mild, but if a fracture occurs in the spine, there is a higher likelihood of losing the ability to live independently. The mortality rate also increases.

The spine is a structure vulnerable to osteoporosis fractures. This is because humans who walk upright are constantly subjected to gravity on their spines. When bone density decreases, the risk of compression fractures increases. In particular, fractures caused by osteoporosis frequently occur in the lumbar and thoracic vertebrae, which bear a lot of weight.

Good morning. Strengthening exercises for the erector spinae muscles help straighten the spine, and applying appropriate load to the spine can improve the bone density of the vertebrae, thereby preventing spinal osteoporosis. It also reduces back pain caused by osteoporosis.

◇ Following the 'Good Morning' exercise

▶Movement = Stand with both feet shoulder-width apart, toes pointing forward. Clasp your hands behind your head or place them near your ears. Keep your upper body as straight as possible and engage your core. Push your hips back while bending only at the hip joints, leaning your upper body forward. Maintain a straight spine during this movement. Engage your glutes and feel the stretch in the back of your thighs. Bend your upper body until you feel maximum stretch in the back of your thighs. At this point, naturally engage the erector spinae muscles to keep your spine straight. Maintain this tension and straighten your hips to return to the starting position. As you bend forward, inhale; as you straighten up, exhale.

▶Number of exercises and rest time = Bending the upper body forward and then lifting it counts as 1 repetition. Perform 15 repetitions per set, for a total of 3 sets. Rest between sets should be kept short, around 1 minute.

 

▶Posture to be cautious of=During the movement, the knees should be fixed so they do not move forward or backward. Keep the spine extended to avoid rounding, and maintain a neutral position to prevent the neck from tilting backward. Be careful not to let the hips drop downward like in a squat. If you experience 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 a resistance band or a barbell.

 

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Gradually stretching towards the lower back

It bends and straightens.

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

Doing this every day is also absolutely important.