Today, I thought we'd do some exercises specifically for the middle part of your back
this region here. You might have had a DEXA scan and been told that your back density is decreased.
Now these are great exercises to try to help prevent fractures through that middle part of
his spine, and help to stop that slumping that can actually accompany those types of fractures. So,
I'm going to show you three great middle back strength exercises that you can do simply using
some dumbbells, sitting on a stool today, you could use a pit ball or a bench, or whatever,
whatever is comfortable, whatever you have access to at home. Remember that when you're performing
osteoporosis exercises, it's really important that you don't feel any discomfort during the exercise,
you should feel the muscles working. And that's all if you feel any pain with the exercise,
you need to stop straightaway. Remember to that if you already have established osteoporosis,
it's important that you get your doctor's approval before you perform some exercises
and also to that's the same thing, the same case applies if you have an exercise previously.
So remember, these exercises are for also for women who have pelvic floor issues and
when we have pelvic floor issues, remember, we and osteoporosis we can perform high impact exercise,
which is often advocated to address bone density. This is where resistance training
exercise is ideal to use the muscles that support and attached to that middle part of your spine.
There's muscles that support through here, and your core muscles as well that actually support
your spine. These are the muscles that we're after. And during these exercises seated in
positions, I show you a very safe for your pelvic floor, as well as safe exercises for your bones.
Alright, let's start with posture. Posture is very important. In order to address that or to
prevent that slump for posture that can occur, you need to start to use those muscles in the middle
part of your back. How do you do that? I think got it signed on to demonstrate this best. So
sit and slide on to you, when you sit have your weight evenly balanced between your sit bones.
The action then is to lift your chest as if you're being drawn up by a string from your sternum up at
about 45 degrees, your shoulders are backing down. So the action to bring your shoulders back isn't
correct because you're usually neck muscles, bring your shoulders back and down, draw your
chest up. Also to think that a long tall spine has been lifted up by a string by the to the crown of
your head towards the ceiling. So you're thinking tall and you're thinking chest is lifted. So that
position front on looks like this and it's really worth practicing that posture regularly throughout
the day. Whenever you're sitting, shoulders back and down, chest lifted, spine nice and tall. And
that way you'll be using the muscles in the middle of your back and also be using your core muscles
so your core muscles can be used a lot more effectively those muscles that support your trunk.
Alright, we're going to use that posture for our first exercise. This is called rotator cuff. But
it's also a great exercise not only for the back of your shoulders, but also for the middle part
of your back. You'll need two dumbbells or two weights. You could use a couple of 10s from out
of the cupboard at home. I'm going to use a couple of one kilo dumbbells to start with, make sure
when you start your bone density exercise for the first couple of weeks while you become accustomed
to exercises using a weight that feels really comfortable until you can get some really good
form. After that, you can start to increase the weight you're lifting and remember that
research tells us that for bone health, we should be doing to lots of eight have a heavy weight to
really stimulate that bone growth. So here we go. I'm going to use the weights about navel height,
my chest is lifted my shoulders back and down. My spine is nice and tall. Here's the action,
the action is to take the weights back and bring the weights back together. Can you see
I'm keeping my elbows into my waist? I'm not moving them and back. Now if you're doing this
exercise really well at home, you can look in the mirror and you can see your shoulders
actually moved down. Now as the weights go out, so no pressure my neck and shoulders,
what upper part of my neck and back together. And slow and steady. I'm going to do three
more squeezing my shoulder blades together as if I'm taking my shoulder blades toward
the middle part of my spine to more slow and steady and one more time squeezing my shoulder
blades together and down thing or weights down give my shoulders a big roll. Take any tension
out of my neck and shoulders. And if you're at home and performing this exercise for your mid
back density, I repeat that exercise again another lot of eight repetitions for today.
Remember you should be doing those two to three times a week on alternate days.
Alright, next exercise is called a low dumbbell row. This is the way you do this exercise. You
might like to use a slightly heavier weight for this exercise. I'm going to use a two kilo weight.
So getting my two kilo weight. Position is using using your bench or Using your chair, or you could
do this on a football as well. I'm going to bring a knee up to support my back and bring my other
hand forward so I've gotten waiting my left hand, and I've got my right hand supported on the chair
or the bench, I'm going to put a little bend in that elbow. So there's no pressure or undue
pressure into that right shoulder and my neck. Side on to you, you can see that I've got an
inward curve in my back, my back is an arched up, my curve is neutral inward, I bring the weight
down along my thigh. And when you do this exercise correctly, you skip the weight along the line of
your thigh and back down. You're really thinking about bringing your shoulder blades in towards
his spine, and take it back down. So it's a real skipping action. Sometimes you'll see the exercise
done like this, lifting the weight up close, that exercise tends to use your neck and shoulders and
often we will get a sore neck and shoulders from doing that exercising correctly, to do it really
effectively. And to do it pain free for you neck and shoulders, scoop it along and down if you're
checking in a mirror at home site onto the mirror, so you can just turn your head and then see what
you're doing again to protect your neck. I think I'm up to about five repetitions here. Let's try
for three more. Skipping up, lifting it and down. And again, I'm really bringing that shown bone in
towards my spine and downed one last time and down, let's try that again on the other side,
coming up slowly. Move around to the other side so you can see what I'm doing.
And again, check my position mine opposite knees, this time I left knees up my left hands on my
chair, am I still waiting my right hand. And again, I'm going to do that skipping action.
Again, I've got a bend in that left elbow. Here we go. So skipping away along my thigh,
and down slow and steady. Breathing out as I lift the weight. Again, that's protecting
my pelvic floor breathing out as I lift the way and I'm in a great position from a pelvic floor,
no strain area while I'm doing this exercise. Because it's number five, I think it will be four
or five and then recall that six high, lifting up and slowly down to really go full range of
movement bringing your robot back and down. And one last time. And, and again, just taking some
pressure off my neck and shoulders. Do some Shoulder Circles, no pressure through neck and
shoulders. And once again, if you're doing that at home, repeat the exercise. Again both sides.
Alright, the final exercise we're going to do for our mid part of our back is called a push back
exercise. Terrific exercise for posture. Terrific exercise for middle part of you back. Now this
exercise, you probably want to use a lot of set of weights, I'm going to use a couple of sets of
a set of 500 grams, so to 500 gram weights. I'll do this in kneeling so you can see what I'm doing.
This exercise can be done both in kneeling and lying down your tummy. Some of us don't like to
line our tummy. If you feel comfortable lying and chummy. I'll show you the same exercise in that
position. First of all, let's start this exercise in kneeling. So I've got my two 500 gram whites.
Again, you could use some 500 gram tins, or even bags of sugar or flour, whatever you'd like to
use. One that comes forward, chest comes over that fire, my back is supported. Take the weights,
take your palms towards the ceiling, make your arms really long. In that position,
tuck your chin in and you're ready to press back and the press back action is to take your head
back. Push your chest out as you lift and slightly down. So I'm really squeezing my shoulder blades
together towards the spine. Lifting up squeezing it and down, and again squeeze and lift,
and then again if you're doing this at home wise to be signed on to a mirror to check
what you're doing and turn your head sideways if you need to. Have a look. Lifting up and down.
Let's do two more lift and squeeze and down. And one more time and down and take a break.