Osteoporosis
From middle age on, many women are affected by a disorder called osteoporosis. This is essentially a mineral-deficiency disorder. During and after menopause there is a significant and continuing deficiency in calcium replacement. As a result, many women must take calcium tablets on a regular basis. Because of calcium deficiency, there is a weakening of bone structure that results in a slow but progressive reduction in bone density. This in turn allows the postures of those with osteoporosis to become extremely rounded, especially in the middle—thoracic—part of the spine.In persons affected by this disorder, there are risks of fractures occurring without significant forces being applied to the vertebrae. Research conducted at the Mayo Clinic in the United States found that extension exercises performed regularly significantly reduced the number of compression fractures in the group performing such exercises. A similar group exercising differently and a group not exercising at all had significantly more fractures when examined at least one year after the beginning of the study. The Mayo study suggests that women from about the age of 40 onward should practice extension exercises on a regular basis.
Here is how to do the exercise found so effective in the Mayo study:
Lie facedown with a pillow under your abdomen. With the hands clasped behind the neck or behind the lower back, lift the top half of your body. At the same time, lift both legs, remembering to keep them straight. After lifting the body and legs as high as possible, gradually lower both and relax for one second.
The exercise should be repeated until the back muscles feel fatigued and the exercise is becoming difficult to continue. The exercise should be performed 15 to 20 times, four or five times per week, for about a month. After that time you should gradually increase the number of exercises until you are doing 50 to 60 at a time. You should do the Mayo exercise for the rest of your life!
If you are uncertain regarding how to follow this advice, discuss it with your doctor before beginning the program. If you have difficulties with the exercises for one reason or another, consult a McKenzie-credentialed physical therapist or chiropractor who can show you ways to modify the exercises without necessarily reducing their effectiveness.
The muscles you strengthen by doing the exercise recommended by the Mayo Clinic study are also the muscles responsible for holding you upright. Maintaining good posture at all times will probably assist in the strengthening process. Good posture may also reduce the likelihood of small fractures.
