1. Plank for Core Strength:
Engage your core with plank exercises. Lie face down, extend your legs, and hold the position for 30–60 seconds. Maintain a straight line from shoulders to heels. Explore variations but start slowly if you're new to it.
2. Sit Straight at Your Desk:
Cultivate the habit of sitting tall with shoulders dropped. Ensure your desk setup promotes proper posture.
3. Strengthen Your Core Muscles:
Isometric exercises like planks and wall sits can strengthen your core without joint movement. Focus on engaging your core and maintaining a neutral spine.
4. Yoga or Pilates for Core Stability:
Incorporate yoga or Pilates to strengthen and stabilize your core. Gradually start with gentle movements and poses like Chaturanga dandasana and Vrikshasana.
5. Support Your Spine:
Combat negative changes associated with poor posture by targeting back extensors, neck flexors, pelvic stabilizers, and obliques. Seek guidance from trainers for specific exercises and machines to support your spine and trunk muscular endurance.
6. Weight-Bearing Exercises for Osteoporosis:
Prevent vertebral compression fractures by incorporating weight-bearing exercises like climbing stairs, walking, and weight-lifting. Regular walking has been shown to improve bone density.
7. Essential Nutrients for Bone Health:
Ensure adequate intake of calcium and vitamin D for strong bones and muscles. Include sources like dried beans, leafy greens, milk, cheese, nuts, fish, and yogurt in your diet.