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.
Rabbit Out of the Hat
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, lower trapezius.
Function
Develops and maintains good posture. Corrects forward head and forward shoulders.
Set Up
Grasp the theraband with both hands. Anchor one hand on your thigh or at your abdomen.
Execution
Create an upward arc with your hand from front to back at a 45-degree angle between the head and the shoulder.
Remember to rotate from the shoulder. Do not allow your shoulder to rise up. Maintain tension in the theraband.
Return to the starting position.
Repeat 6 times with each arm. Perform 3 sets.
Reminders
- Keep the sternum up.
- Rotate from the shoulder. Do not allow the shoulder 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.
