Many patients ask what exercizes will prevent the humpback deformity (kyphosis) of osteoporosis. There is one exercize which will not only help prevent humpback, but partially correct it as well.
Spine extension exercizes strengthen the muscles that extend the back and decrease the pressure on the front of the spine. They eliminate the pressure that can make the spine crumble into a humpback. What a great way to Take Control Naturally.
The National Osteoporosis Foundation meeting last spring featured a full hour of presentations by Physical Therapists. They showed several patients with severe humpback. These women worked on their exercises daily for at least 6 months.
The patient with the most impressive improvement started staring directly at her own feet. A year later she could see across the room. Her kyphosis decreased from over 90 degrees to about 50 degrees.
For most individuals the simplest exercise is to start lying on the stomach on the floor (or on a firm bed). Then lift chest and legs off the floor and hold that position for as long as you can. Repeat 3 times, and another set of 3 later in the day. When you can do a minute each time you are making a huge difference. That should take 6-12 months.
Humpback (kyphosis) is more than poor posture, but working hard on maintaining good posture can prevent or even partially correct humpback. Of course, enough calcium, Vitamin D3 and protein are neccesary too.
Jay Ginther, MD