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Osteoporosis & Spinal Extension Exercise

Osteoporosis is a disease of the skeletal system that causes the bones to become brittle and fracture easily. Injury during exercise becomes more likely when osteoporosis is added to the equation. Doing safe, low impact exercises when extending the back muscles can prevent this from becoming an issue.

  1. Modified Downward Dog

    • Downward-facing dog is a stretch from yoga practice that stretches the hamstrings and back muscles as well as strengthening the shoulders. A normal downward-facing dog may be too difficult for those with advanced osteoporosis but the exercise can be modified. Stand facing a wall with the legs shoulder-width apart about 12 inches from the wall. Place your hands against the wall shoulder-width apart, slightly higher than the shoulders. Lean into your buttocks, dropping the head and shoulders toward the floor until you feel a stretch in the hamstrings, shoulder and back. Hold for 20 seconds then rest for a minute. Repeat two to three times.

    Pelvic Tilt

    • Lie on the floor with both legs bent at the knee and your knees facing up toward the ceiling. Start the exercise by pushing your lower back into the floor, tightening the abdominal muscles. Hold this position for five seconds. Release the stretch, then using your legs to prop up your body, bring up your pelvis until your body's weight is evenly distributed between your legs and shoulders. Hold this for five seconds, then lower your body back to the floor. This works the abs, back, buttocks and hamstrings.

    Camel and Calf Stretch

    • Perform this exercise to stretch the entire back and extend the spine. Get down onto a mat in a hands and knees position. Place your hands so they are underneath your shoulders and your knees are directly under your hips. Drop your head down between your shoulders while relaxing your neck. Slowly raise the middle of your back up toward the ceiling until your back is fully arched. Hold your back in this position for five seconds. Lower your back until your stomach is arched toward the floor, bringing your head up in the process. Hold this position for five seconds, then repeat the stretches 10 times.

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