today i thought we'd do some exercises specificallyfor the middle part of your back. this region here. you might have heard or been told yourback density has decreased. now these are great exercises to try to help prevent fracturesthrough that middle part of your spine and help to stop that slumping that can actuallyaccompany those types of fractures. so i'm going to show you three great middleback strength exercises that you can do, simply using some dumbbells i'm sitting on a stooltoday you could use a fitball or a bench. whatever is comfortable or whatever you haveaccess to at home. remember that when you're performing osteoporosisexercises it's really important that you don't feel any discomfort during the exercise. youshould feel muscles working and that's all.
if you feel any pain with the exercise youneed to stop straightaway. remember too that if you already have established osteoporosisit's important that you get your doctor's approval before you perform some exercisesand also too it's the same thing the same case applies if you haven't exercised previously.so remember these exercises are also for women who have pelvic floor issues. and when wehave pelvic floor issues, remember (and osteoporosis) we can't perform high-impact exercise, whichis often advocated to address bone density. this is where resistance-training exerciseis ideal to use the muscles that support and attach to that middle part of your spine.those muscles that are supported through here, and your core muscles as well that actuallysupport your spine these are the muscles
that we're after. and doing these exercisesseated in the positions i show you are very safe for your pelvic floor as well as safeexercises for your bones. all right, let's start with posture. postureis very important in order to address, or to prevent that slumped forward posture thatcan occur. you need to start to use those muscles in the middle part of your back. howdo you do that? i think i'll sit side on to demonstrate this best. so, sitting side-onto you, when you sit, have your weight evenly balanced between your sit bones. the actionthen is to lift your chest as if you're being drawn up by a string from your sternum, upat about 45. your shoulders are back and down, so the action to bring your shouldersback isn't correct because you'll use your
neck muscles. bring your shoulders back anddown, draw your chest up. also too, think of a long tall spine as if you're being liftedup by a string from the crown of your head towards the ceiling. so, you're thinking tall,and you're thinking chest is lifted. so that position, front on, looks like this andit's really worth practicing that posture regularly throughout the day whenever you'resitting. shoulders back and down, chest lifted, spine nice and tall. and that way you'll beusing the muscles in the middle of your back also be using your core muscles or yourcore muscles can be used a lot more effectively (those muscles that support your truck.)all right, we're going to use that posture for our first exercise this is called rotatorcuff but it's also a great exercise not only
for the back of your shoulders but also forthe middle part of your back. you'll need two dumbbells or two weightsï¿½you could usea couple of tins from out of the cupboard at home. i'm going to use a couple of onekilo dumbbells to start with. make sure when you start your bone density exercise (forthe first couple of weeks while you become accustomed to the exercise) that you're usinga weight that feels comfortable until you can get some really good form. after thatyou can start to increase the weight you're lifting. and remember that research tellsus that for bone health, we should be doing two lots of eight of a heavy weight to reallystimulate that bone growth. so here we go: i'm going to use the weightsabout navel height. my chest is lifted my
shoulders back and down, my spine is niceand tall. here's the action: the action is to take the weights back and bring the weightsback together. can you see i'm keeping my elbows into my waist? i'm not moving them andback. now if you're doing these exercises really well at home, you can look in the mirrorand you can see your shoulders actually move down, now, as the weights go out. so no pressureon my neck and shoulders or upper part of my neck and back together. and slow andsteady i'm going to do three more squeezing my shoulder blades together as if i'm takingmy shoulder blades toward the middle part of my spine. two more slow and steady, andone more time squeezing my shoulder blades together, and down. bring my weights down,give my shoulders a big roll. take any tension
out of my neck and shoulders and if you'reat home, and performing this exercise for your mid-back density, i'd repeat that exerciseagain another lot of eight repetitions for today. remember you should be doing thosetwo to three times a week, on alternative days.all right, next exercise is called a low dumbbell row. this is the way you do this exercise.you might like to use a slightly heavier weight for this exercise. i'm going to use a twokilo weight. so i'm getting my two kilo weight position is, using your bench (or using yourchair, or you could do this on a fitball as well) i'm going to bring a knee up to supportmy back and bring my other hand forward. so i've got my weight in my left hand, and i'vegot my right hand supported on the chair or
the bench. i'm going to put a little bendin that elbow, so that there's no pressure or undue pressure into that right shoulder inmy neck. side-on to you, you can see that i've got an inward curve in my back. my backisn't arched up. my curve is neutral or inward. i bring the weight down along my thing andwhen you do this exercise correctly, you scoop the weight along the line of your thigh andback down. you're really thinking about bringing your shoulder blade in towards your spine,and take it back down; so it's a real scooping action. sometimes you'll see the exercisedone like this, lifting the weight up close. that exercise tends to use your neck and shouldersand often you'll get sore neck and shoulders from doing that exercise incorrectly. to doit really effectively and to do it pain-free
for your neck and shoulders, scoop it alongand down. and if you're checking in a mirror at home, side-on to the mirror so you canjust turn your head and then see what you're doing again, to protect your neck. i thinki'm up to about five repetitions here let's try for three more. skipping up, lifting itand down. and again i'm really bringing that shoulder blade in towards my spine, and down.and one last time, and down. let's try that again on the other side.coming up slowly, move 'round to the other side so you can see what i'm doing andagain check my position, my opposite knee this time my left knee's up. my left hand's onmy chair on my stool. weight in my right hand and again i'm going to do that scoopingaction. again i've got a bend in that left
elbow. here we go: so, scooping the weightalong my thigh, and down, slow and steady, breathing out as i lift the weight. againthat's protecting my pelvic floor (breathing out as i lift the weight.) and i'm in a greatposition for my pelvic floor; no strain in that area while i'm doing this exercise. thisis number five i think it will be four or five and down. we'll call that six, hey?lifting up and sliding down. two to go, full range of movement bringing your elbow back,and down. and one last time and down and again. just taking some pressure off my neck andshoulders. do some shoulder circles. no pressure through neck and shoulders. and once againif you're doing that at home, repeat the exercise again both sides.all right, the final exercise we're going
to do for our mid-part of our back is calleda push-back exercise. terrific exercise for posture, terrific exercise for middle partof your back. now, this exercise you probably want to use a lighter set of weights. i'mgoing to use a couple of sets of or, a set of 500 grams. so, two 500 gram weights. i'lldo this in kneeling so you can see what i'm doing. this exercise can be done in kneelingand lying down on your tummy. some of us don't like to lie on our tummy. if you feel comfortablelying on your tummy, i'll show you this same exercise next time in that position. firstof all, let's start this exercise in kneeling. so i've got my two 500 gram weights. againyou could use some 500 gram tins, or even bags of sugar or flour (whatever you'd liketo use.) one leg comes forward. chest comes
over that thigh so my back is supported. takethe weights, take your palms towards the ceiling. make your arms really long. in that position,tuck your chin in and you're ready to press back and the press back action is to takeyour hands back, push your chest out as you lift and slowly down. so i'm really squeezingmy shoulder blades together towards the spine. lifting up squeezing it, and down. and againsqueeze and lift. again if you're doing this at home, wise to be side-on to a mirror tocheck what you're doing. and turn your head sidewards if you need to to have a look.lifting up, and down. let's do two more. lift and squeeze, and down and one more time,and down, and take a break.