The BEST study participants supplemented their diets with Citracal® calcium citrate.
Combined with Citracal® supplementation, these exercises were clinically proven to significantly improve bone mineral density.
Cheerleader
The small muscle group exercises are important for correcting or preventing postural muscle imbalances. While the BEST study did not determine the effect these exercises have on bone strength, the BEST researchers advocate using these exercises to strengthen the muscles targeted by the strength training exercises.
IMPORTANT INFORMATION: Please read before performing exercises.
Overview
Targeted Muscles
Erector spinae, middle trapezius, rhomboids, and posterior deltoid.
Function
Develops and maintains good posture. Corrects forward head and forward shoulders.
Set Up
Grasp the theraband with both hands in front of your body, approximately shoulder-width apart and at shoulder level or slightly below.
Execution
Keeping one hand stationary, pull back with the other hand, creating an arc from front to back. You should feel the muscles contracting between your shoulder blades.
Keep the arm straight at the elbow, but not locked, through the full range of motion. Imagine your hand skimming across a table top, keeping it in the same plane through the full range of motion. The shoulder serves as a pivot point.
Do not allow your shoulders to lift up. Return to the starting position, always maintaining tension in the theraband.
Repeat 6 times with each arm. Perform 3 sets.
Reminders
- Keep the sternum up.
- Maintain the same angle in the elbow through the full range of motion. Do not allow the elbow to bend and straighten.
- Move the hand in one plane. Do not allow the band to rise or fall while pulling back.
- Do not allow the shoulders to rise up.
Reprinted, by permission, from T. Lohman, S. Going, L. Houtkooper, L. Metcalfe, T. Antoniotti-Guido, and V. Stanford. 2004. The BEST Program for Osteoporosis Prevention. Tucson, AZ: DSWFitness.
