Back, neck and head lift
- In the position described above, use your hands and arms to push down gently into the floor (or bed)
- Lift your forehead a few inches, keeping your neck long and your chin tucked in
- Once you can do this, progress to a pose with elbows under the shoulders and your fingertips forward in a straight line from your elbows
- Lift your back, shoulders and neck a few inches by pushing down on the floor or bed with your forearms and hands
- Your pelvis, knees and feet should not lift at all. Hold for a count of 5 then relax for a count of 10 - aim for 10 repetitions
Advanced back, neck and head lift
- Progress from the above back, neck and head lift by placing your arms down by your sides with your palms facing downwards and touching the floor (or bed)
- Your forehead should be down, too
- Slowly raise your back, head and shoulders, keeping your hips and legs down
- Hold for a count of 5, then relax back down for 10
- Aim for 10 repetitions. If you can, you can progress by turning the palms to face the ceiling, while still resting on the floor or bed
How weight-bearing exercise can help
Now that you are progressing with your treatment, and you have built up your exercise routine from strength building exercises through to low impact exercises, you can try weight-bearing exercises.
These are any exercises where you support your own body weight. Movement causes muscles to pull on bones. If this pull is ‘loaded’, the force on the muscles is stronger.
This means the effect on the bone is greater. The best exercises for your bones are the weight-bearing exercises, as they force you to work against gravity.
Some examples of weight-bearing exercises include weight training, walking, hiking, jogging, climbing stairs, tennis, and dancing.
You should always consult with your doctor or nurse before starting an exercise programme.