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4 Easy Exercises to Keep Your Bones Healthy

A major part of keeping your bones healthy is regular exercise and physical activity.

You know what they say: "if you don't use it, you lose it!"

As we age, our bones become weaker and our soft tissues begin to calcify. This can lead to reduced range of motion and increased pain and sensitivity in the joints.

The only way to prevent this is to make sure to move every single day!

It doesn't have to be intense exercise or weight lifting. Even gentle movements like stretching and walking can begin to break up calcification and adhesions while increasing range of motion.

Here are 5 simple exercises that can help you stay mobile and pain free as you age:

Hip Rotation

The "hip rotation" exercise is a great gentle option for seniors. This is also a good exercise for those with osteoporosis, joint problems, or those who are just generally out-of-shape. Basically, this exercise can be performed by almost anyone!

Start by lying on your back.

Extend right leg towards the ceiling at a 90-degree angle while left leg is extended straight out on the ground.

Think about pressing your right heel in to the ceiling while you draw right hip towards the ground.

Bend your right knee and begin to rotate the hip out slowly with control, holding the position for three to five seconds.

Repeat this movement for a couple of repetitions before switching legs.

Incline Push-Up

With the use of proper support, incline push-ups can be a safe and effective exercise for strengthening bones.

Bring hands shoulder width apart.

Chest is open with the shoulders back and down, and the spine is long.

Place your hands on the chosen object of support.

Engage your glutes and core as you begin to slowly lower your chest down towards the object with as much control as possible.

Remember to breathe deep and controlled breaths.

When in the bottom position, engage your chest and triceps, flex your back, and push yourself back into starting position.

Spinal Twist

The spinal twist is an incredibly therapeutic exercise that can help strengthen and heal the spine. It increases mobility and can help break up adhesions and calcifications in the tissues around the vertebrae of the spine.

Lay on your back and hug the knees in to the chest.

Extend your arms out in a "T" position and begin to lower your knees over to the right keeping the left shoulder planted in to the ground.

Lower slowly with control while maintaining a steady breathing pattern.

Once you reach the end of the movement begin to bring the legs back to center and lower to the left keeping right shoulder on the ground.

Return back to center and repeat 2-4 more times on each side.

Chair Squat

Chair squats can help put a healthy load on the bones without risking over exertion. These are really great for those who don't have the strength or range of motion for a traditional squat.

Using a sturdy chair, extend your hips and butt back. Bend at the knees on the edge of the chair. Contract your glutes and quads on the way down and keep these muscles engaged once you’re in the seated position. Now stand up and repeat. You may also hold on to some weights for added resistance.

Exercise is Not Enough

Exercise is an important part of maintaining strong and healthy bones. However, exercise alone is not enough.

It is extremely important to make sure your body has the right nutrients to repair and maintain strong and healthy bones.

This is why supplementation with key nutrients is so important for bone health.

Dr. Charles Price developed the Silical System formula specifically to provide the body with the most important vitamins and minerals for maintaining strong and healthy bones.

If you want to experience the benefits of better bone health, then pick up your Silical System today!

References

  1. https://www.belmarrahealth.com/15-bone-strengthening-exercises-strong-bones/
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