Issue #2 | BackTalk

The sit-to-stand. Don't sleep on it.

I use this one in the clinic constantly. You sit in a chair, you stand up — no hands — and you sit back down. --Not plop!-- That's it.

It sounds too simple. It isn't. Strength training that uses your own body weight strengthens muscles, tendons, and bones all at the same time. The sit-to-stand does all three. It loads your hips, your spine, your legs. Those are exactly the spots where osteoporosis shows up first.

Start with 8. Work up from there. Do it three times a day.

Heel drops. Two minutes. Builds bone.

Stand at your kitchen counter. Rise up on your toes. Then let your heels drop back down — not slowly, with a little impact. That small jolt is the point.

Heel drops add impact to your day, and impact is what tells your bones to stay strong. So, drop those heels 20 to 30 times a day to help prevent a fracture.

Hold the counter for balance. Do them while you're making coffee.

The exercises to be careful with.

This one matters. Not everything is safe when osteoporosis is in the picture.

Exercises that bend or twist the spine — certain crunches, touching your toes with straight legs, some yoga poses — put pressure on the vertebrae in ways that aren't worth the risk. Same with anything that has a real fall risk.

What works instead: upper back strengthening, balance work, and stability exercises. Things that keep you upright and build the muscles that protect your bones from the outside.

If you're not sure what's safe for your specific situation, that's exactly what I'm here for.

Do more, wait less.

See you in two weeks. Want to know what's safe for you specifically? kinesmovement.com