How Do Good Posture and Simple Strengthening Prevent Osteoporosis?

Osteoporosis is not something we want to have.  What we really want are strong, healthy bones.

So, I’m going to tell you about the most common cause of osteoporosis.

It’s really common to see people with their heads in front of their bodies.  Sometimes their heads are really far ahead of their bodies.  Not good.

We were built so that all of our bones stack up, one on top of the other.  When our posture is perfect (like it was when we were young children) then our bones support our bodies.

When we start to fall into a collapsed posture–when we get a forward head–then we start using muscles to support our body.  Our muscles are not designed to support us; that’s what our bones are for.

Using the Simple Strengthening program (everything you need to know is here) for easily making your back side strong will correct your posture.

When your posture is once again nice and straight, your bones will be supporting your whole body as they used to.

When your bones are supporting your body, they are “working.”  When they do the job they were designed to do, there is correct pressure on your bones.  This pressure helps your bones to stay and become dense and strong.

Skeletons need to be stacked up properly so your bones will work to support you, and so they will be strong.

When bones are not “working” to support you, they become weak.  So osteoporosis is caused Continue reading “How Do Good Posture and Simple Strengthening Prevent Osteoporosis?”

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How Many Repetitions Should I Do For A New Movement Program?

After you have been in your exercise or movement program for a while, knowing how many repetitions of an exercise or movement you should do will become second nature to you.

You will feel good when your muscles are moving in the correct ways.

You will do the movements often, because it feels good.  You will be able to feel the benefits.  Your posture will be better.  You will have fewer headaches and backaches.  You will feel more powerful.

But, for starters, if moving is a new thing for you, do this:

Start with just one movement, or repetition.  It’s better to do one perfectly than a whole bunch poorly.

It’s better to understand the movement and to do it slowly and thoughtfully.  And, if you do only one rep, you won’t get sore and stop moving.

You can do “just one” three or four times during the course of the first day or two.

Do one in bed when you wake up.  Do one during the day, during the early evening, and then at bedtime.

By the third day, you can Continue reading “How Many Repetitions Should I Do For A New Movement Program?”

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Simple Strengthening Tip #2 – Pumping to Strengthen Your Backside

The first time I watched an exercise video that used small pumping movements I thought, “ha! That won’t do anything.”

I tried it and as I followed along, I thought, “ha! This isn’t doing anything.”

I was wrong.  So very, very wrong.

I was so sore the next day.  Those simple little pumping movements create a lot of muscle activity, quickly.

Since the muscles we most need to build are those in back of our body, those are the ones we’ll talk about.  These are the muscles that hold us upright, straight and strong.

Here’s how to use these simple little pumping movements.

To strengthen the back side of your upper arm:  Lift your elbow slightly so it is behind you.  Squeeze your shoulder blades a bit toward your spine.

Now, lift your elbow just a little bit more, then go back to your starting point. Lift, lift, lift, lift.  Each pumping movement is that quick.  You can do both arms at the same time.

To strengthen the backside of your thigh and gluteals (buttocks):

Lift Continue reading “Simple Strengthening Tip #2 – Pumping to Strengthen Your Backside”

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