Hi folks, I'm Bob Schrupp physical therapist, Brad Heineck, physical therapist. Together we are the most famous physical therapists on the internet in our opinion of course Bob
Today Brad we're gonna talk about osteoporosis exercises for spine strength and posture
Very important to stop compression fractures
This type of exercise and we're going to show you how a compression fracture occurs
A lot of people are going to be surprised by this I think Brad, yeah we see a lot of them
You Know you have to deal with it once the compression fracture occurs, you want to deal with
appropriately, but If you can stop it from occurring you know and you often can sure using some simple
Techniques in life I guess you might say
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Anyway so we're trying to get people to like us now as adults, all right Brad let's get started. The first thing compression fracture
What causes most compression fractures, here's the spine
And the spine is now oriented just like Brad, it's facing this way
And normally you have a little bit of a curve in curve maybe curve out curve in what am I doing here Brad curve out
Curve in curve Out a little s right the spine, it's not straight like a two by four it has a natural curve in It, well it's supposed to
What puts stress on the bones of the spine is when you're in this rounded out position here. That slumped position
Especially if you add weight, so like if you lift things like this
If you pick stuff up like this
You're putting a lot of stress on the spine and this is what can happen if you have
Osteoporosis or weakened bones osteopenia
So here's three vertebrae, these are the bones we took right out of the back, in pretend
This is a model. We put tape on two of the vertebrae so that you can see what happens here. So when you bend forward and
If you have a healthy vertebrae
They're just gonna rock like this and they got the disks in between, it's gonna be fine
but if it's not healthy, you put some extra stress on it, through lifting, you can actually squish down the bone
And that's what a compression fracture is, the front part of the vertebra collapses
and squishes down, so you got the bone, it kind of crumbles, but it typically stays together, if you look
at the xrays there's a lot of little cracks, it's like an accordion almost
A lot of fracture lines occur, yeah and they're very painful, they're very painful and I think
Sometimes now they'll put cement in there as a correction, I've had a couple people where they've done that. It seemed to
help somewhat, Right obviously they're not
Mixing concrete
That's a special procedure, so that it goes in the bone itself and helps support it
So number one thing is you're gonna want to avoid that rounded out position, I mean you just want
To keep your back as straight as possible, and these exercises are gonna help you do that because it's gonna stretch out and
Strengthen the back
so
Let's go with just some of the easy ones Brad. One of the easy ones to do is when you wake up
in the morning and
because your shoulders and chest, if they're tight, they're gonna pull you around like this and
So one thing you want to do when you wake up in the morning is just go ahead and
Go ahead and stretch out like this, just bring your arms way overhead and let it stretch out
This is a great one to just start in the morning
If you've got a headboard on your bed you just kind of scoot your body down
Or bring your elbows up, that's true Brad, I wouldn't be able to go anywhere if i had a headboard here, there might be a wall there, now you
Can also take your hands and put them behind your neck like this and then you're gonna stretch the chest like this
Right out like this
Now you can also do it like this, but this works as a good way to stretch it this way
so then you're going to flip over onto your stomach Brad
You're gonna take the two pillows
So you're gonna put two pillows one
On top of each other and I hope you're gonna be able to hear me yet cuz I got my microphone on here
So in this position here you can use a roll towel here too, if you want i'll get one for you
Glad he's doing something today, Yeah well you know I do what I can,
All Right
So in this position we're going to start strengthening the back, and
This is pretty low level Brad. You can start with just one arm, You know lifting one Arm
So he's working those muscles that are gonna help pull that shoulder back and get this position to come back to this Position and
Without even thinking about it, You just tighten them up
So you can hold it for five seconds if you want or just
Go up and down if you want flat but
It is pretty aggressive actually, Yeah
For you people you know if you're older or you're unable to lay on your stomach like this because of breathing issues or whatever
We got some other options, Yeah we'll show you some other options but
You Know if you are able to do it, it's a simple one you can do without having any equipment, so that's why I
always find It desirable, sure, you can also do this Brad, because we're going to strengthen that low back too
You can start by just doing one leg
And then you can also do the other leg of course and then if you really want to get advanced you can do one arm
Opposite arm and opposite Leg
Really works that back and it starts to get this posture
promoted, you want to let's use that chair Brad and
We'll just go ahead and show you some exercises you can do in the chair
All right again we're trying to avoid
this rounded out posture Brad, so a good exercise to do with this is to also
Stretch the chest so you can put your hands behind your neck like this
And stretch that chest back
Stretch that chest. The height of the chair back here can make a big difference on this working well or being comfortable
If it's too high like comes up in this area, it's not going to work so good It needs to be right around mid back
It's nice if It goes below The shoulder blades
It's nice to be cushioned, it's just a lot more comfortable, we're gonna show you an option for that, okay
You can also do what we call the hallelujah stretch
You can do this one in church, Hallelujah
Minister or priest
I agree with What you're saying Hallelujah
You're not scoring any points Bob
All right and then yeah if the chair's at the wrong height, if you want to go ahead and
Just buy an inexpensive ball like this. You can get them at any of the big-box stores and this one it needs to
Be a little bit soft. It doesn't
Have to be this soft
If it is this soft it's okay
So what you're going to do is you're gonna put that behind your back and now this will work in any chair, because you can move it
Up or down depending on where you'd like to work the back, and now you can do that stretch over the ball
This works really well for osteoporosis and for a good stretch
You Know and again a very inexpensive solution to
getting a daily stretch and keep the ball
In the chair and every time you sit down you do a few of these, You do these throughout the day it's going to make a big difference
A six or eight inch ball
A basketball is not going to work
A soccer ball, unless you let the air out, may or may not be able to
A kickball, something a little squishy. The final thing you can do Brad in the chair is some shoulder squeezes
So all you're gonna do is you're gonna go ahead and squeeze your shoulder blades
I usually put my arms at right angles like this and I just go back like this,
So if you look at them from the side it looks like this, yeah you want
to do the old hitchhiker audition, or you can do this and then go up like that even
Has a little twist to it. That gets a rotator cuff just a little extra benefit, you know it's a bonus
We're always giving out free things on here aren't we, yeah well you gotta get 'em more
By the way on Facebook, we're always giving out free things, Why don't you
go and like us, we're giving away a Thermatex, I like the way you did that pointing
Okay next one Brad let's talk about a couple standing ones you could do, One is
Picture a doorway right here, am I getting all unkempt, Yeah Bob
Primp yourself
Turn around and primp yourself, all Right, you can lean into the doorway and stretch your chest out and it also stretches the back a little bit
Brad's going to show it in a corner
So he's stretching into the corner there and the same you could do into a doorway
And you can go different heights, you know if your hands are lower or even like this
Depending on the health of your shoulders because some people have shoulders that this will be very uncomfortable
But you can go down here
As you get more stretched out and if it's comfortable, you just want to have a stretch, no sharp pains in the shoulders
For me you know this is comfortable height right here
Wow oh this feels good Bob
Yeah take the camera off him, the next one
Again if you're
Flexed like this, a good one is just to go ahead and do some stretching like this. It works out well with the
with The Stretch Out Strap or with a Yoga strap or you can issues a roll towel and
you can just go ahead and put it around you like this and you can stretch back like this too
And the nice thing about this is you can vary the level and sometimes
You'll find one area that feels much better it's like
Oh boy you just know it's the right place to go, because it makes you feel good
I'm glad you gave that little sound there Brad, all right next one
We're gonna go ahead and this is just I came up with this one Brad, again just some stretches you can do
when you're standing. This oughta be good, yeah this ought to be good, you're actually gonna stretch up
To the side and back, just kind of like we were doing down there, I think that's good Bob
It's a good stretch just don't fall over, and watch out who you're by you know
When you got a 6 foot wingspan like Bob you gotta watch out, That's right
So, very simple, you can do like 10, 15 of those if you like
And then we were going to talk about with the ball Brad
Oh with the big ball, yeah with the ball
Just a couple exercises you can do with a stability ball, in case you have one or if you're thinking about getting a ball
We have a lot of exercises you can do on the ball
One That i like for
Is you can actually if you're laying down flat on your back, it's just to go ahead and do some bridging Brad
This helps work that core strength of the back, so you're getting that
distance between the buttocks and the mat, you can do this on the floor, go down on a carpeted floor
Yep nice and safe
But the one I really like with the ball Brad is the one that we were doing
We talked about if
Some people can't lay on their stomach, a lot of people Still can do this one, even if they can't lay on their stomach, they can
Roll a little bit forward to get the pressure off your chest, and now you can do that one arm one Leg
And this also takes a lot of stress off that low back, if you have any back issues and it
Strengthens it as well, you Know this is
Another good example of the beauty of the ball. yeah With the ball you can do
wonderful therapeutic things, you can play ball with it you know if you've got kids. They can kick it around outside, it's got many options
Want to show squats like against the wall? Yeah so the ball on the wall
yeah
This is really a good exercise. This is one I would recommend for almost anybody because
You're strengthening legs, you're getting some strength of the back and the core too
But it's just a real easy way to do it, right you know
So feet about shoulder width apart, you're gonna get them out in front of you, so you're leaning up here and again
Shoulders are gonna be back because that's what we're working for with this whole video
And then with that good posture, you'll squat down and go into that
isometric chair position and back up, what's nice as well, you can start off with real shallow squats if this is
Too hard for you, just barely go up and down but it's still gonna help and it's it's still very good for you
We should do one little reminder Bob, Show
The big mistake that if you have knee issues, this will make them worse, so if your feet are here
Your knees should not go past this plumb line we call it, that's how you can tell you're going past
That's why you need to slide your feet forward and
then make sure you have good grip shoes on, because we don't want you to go sliding forward
And then you get a compression fracture
We want to make sure we stay safe, all right
Remember Brad
There's something we can do, Yeah we can fix just about anything, except for that broken heart
I'm still working on it Bob I got something going on in the garage right now, okay i'm glad to hear that
you