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.
Hitchhiker
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, external rotators.
Function
Develops and maintains good posture. Maintains the natural curves of the thoracic and cervical spine. Corrects forward head.
Set Up
Grasp the theraband with both hands, palms facing upward. Hold your elbows at your sides while maintaining a 90-degree angle at the joint.
Execution
Keeping one hand stationary, rotate the other hand outward to the side.
Keep your elbows at your sides, maintain the 90-degree angle at the elbow, keep your palms up, and keep a stiff wrist through the full range of motion.
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.
- Do not let the elbows leave the side. Move as if holding a piece of paper between the elbow and the side of your body.
- Maintain a 90-degree elbow angle.
- Keep the wrist stiff and aligned with the forearm. Do not allow it to hyperextend.
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.
