Experience bone-loading resistance training exercises that are themed in shoulder, elbow, hip, and spinal extension. Bone loss is common in these regions due to our sedentary lifestyle.
We begin Day Four with several floorwork exercises to target glutes and lower back. As we move to standing, we will be focusing on the lower back in a stabilizing role to work our shoulders and triceps. To further stimulate the bones of the spine, we will move back to the floor for some prone exercises to target the hips, lower back, mid-back, and upper back using dumbbells and an elastic band.
Remember that we tend to get used to the positions and motions that our daily life requires. Many joint positions are never experienced, leading to bone loss from muscle loss.
Bones become stronger with force application. Force application must be strategic and multi-directional. We must prioritize spinal health, as this is a major area of bone loss due to inactivity. Also areas common to bone loss are the femoral neck, greater trochanter, and calcaneus (heel bone).
Purchase the equipment used in this video from Amazon:
Neoprene Coated Dumbbells: https://amzn.to/39fNcQM
Yoga Mat: https://amzn.to/2ZDSMrH