Start with small circles and go to great circles.

Research shows that improving muscle strength back has its advantages in preventing fractures of the spine and pain in the back far down the road. When in postmenopausal women using dumbbells to improve strength back for two years, they are still testing more than their counterparts 10 years ago. And their bones, especially the bones in the back and are stronger than women their age who hadnBЂ ™ t done. This translated directly into the number of vertebral fractures each group experienced. Contact strengthening exercises reduces the likelihood of suffering a fracture of the vertebrae almost three times. The best training will combine stretching exercises that increase flexibility and range of motion with the basic exercises for strength. Consult your doctor before starting any exercise routine. Party bridge. On your side with knees bent at 90 degrees, push yourself on your elbows, keep the neck straight back and hold your stomach in. Lift your hips off the floor, keep your head lasix heart, shoulders and hips in a straight line. Hold for 10 seconds, working up to 30 seconds. Planck. Click on your elbows and knees. Keep shoulders, hips and knees in a straight line. Hold 10 seconds, working up to 30 seconds. Side. Stand straight, feet shoulder width apart. Keep the ball in front of you. Keep your abdominal muscles and feet firmly flat on the floor, turn from side to side. Repeat 10 times. You can make it harder by the progressive heavy balls. Lower back. Stand with feet shoulder width apart, knees bent, on 18BЂ "front wall (behind the wall). Tighten your stomach muscles and then get through your feet touch the wall, keeping the hips and knees bent. Use your hips to push the body back into a standing position, then extend your hand and reach over your head and slightly back. Neck stretches. Nod slowly forward, bringing your chin to your chest. Turn head from side to side very slowly, until your chin points to the shoulder. Tilt your head slowly from side to side, causing the ear over shoulder. Shoulders Rolls. Move the shoulders forward, then backward in a circle. Start with small circles and go to great circles. Do this several times throughout the day to relieve stress. Frontal Stretch Core. This will stretch sides. Stand with feet hip width and tighten your stomach muscles. Shift hips to the right when you reach overhead with your right hand. Repeat, moving the hips to the left when you reach your left hand. Press-Up. Lie on your stomach, putting his hands on the ground under your shoulders. Press up, trying to straighten your elbows so that your back arches slightly while your hips and legs remain in place. Hold, then slowly go down. See Related Articles Disability: What specific exercises will? You know how to tell when? What can you? .