NO MORE ROUNDING!

Greetings from the awesome Victor, Idaho!

With Osteoporosis World Day coming up soon on October 20th, I want to turn your attention to what I have been dedicating myself recently: to help raise awareness on safe exercises for those diagnosed with bone loss and proper movement techniques that will help improve posture and decrease the chances of fall.

For those diagnosed with bone loss, osteoporosis or osteopenia, a poorly performed movement, as simple as lifting something from the ground, may put additional pressure on the front part of the vertebrae, which may lead to a bone fracture. Osteoporosis is a silent disease, but when a fracture occurs it can be very painful, debilitating and lead to subsequent fractures.

It is very important to understand and learn how you may improve such movements. I strongly recommend, that while performing your daily tasks, you start avoiding the flexion of your trunk, also known as rounding your back or hunchback posture. The following are two important concepts that will help you achieve a more desirable form:

1. Hip dissociation, also known as hip hinge, and
2. ​Neutral spine, referred to when you maintain the natural curvatures of your spine.

Becoming proficient at these two ideas will change how you move for life (more on them later).

Check out the photos I took as they show the CORRECT and the INCORRECT form for some of the movements we perform daily. Notice how easily you can spot the differences as they are not subtle!

And here comes the CHALLENGE!

During the next few days, pay close attention to your form while performing your daily activities. You may catch yourself moving INCORRECTLY, and when you do, CHANGE IT!

Also, pay attention to what it takes to make the change. Ask yourself questions like: did I have to bring my shoulders behind me a little, or did I have to arch my lower back, or did I have to send my sitting bones away from my head?
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Was it hard or did it feel effortless?  Feel free to share your thoughts with me.

Carla Oliva

PS. A shout-out to Carina Nery Subires and her husband for allowing me to use their pictures!