My Grandma was from Nottingham. Whenever we stayed at her home she would always say "up the apples and pears to bed"
Who knew that forty years later this saying would make its way into a blog post advising you about ways that you can use stairs as a piece of useful apparatus to strengthen and care for your bones.
Bone health is a subject that I am incredibly passionate about. Whether you are young or old, or somewhere in between, now is exactly the right time to begin a movement program to support your bone health.
According to the NHS website statistics "Osteoporosis affects over 3 million people in the UK. More than 500,000 people receive hospital treatment for fragility fractures (bones that break after falling from standing height or less) every year as a result of osteoporosis."
There is not one single reason as to why osteoporosis occurs. It is a combination of factors which results in the refined balance of bone regeneration and bone recycling being tipped out of balance. This means that bone integrity is diminished and weakened bones fracture more easily.
Movement is information for your body. When you approach bone health from this perspective, you can offer movement information to your body in a way that directly matches what your body requires to stimulate the chemical messengers in your body to regenerate bone tissue. As I have already said, other factors such as hormones, nutrition and underlying health conditions, as well as genetics all play a part. However, physical movement is a key player in strengthening your bones.
What your bones need through movement is low level stress, through compression and tensioning forces, as well as through vibration.
This doesn't mean that you need to beast yourself at the gym and start running marathons and lifting heavy weights. What it does mean is that regular targeted movement activites go a long way to repeating the message to your body that strong resilient bones are necessary.
Our body is highly intelligent. It will respond to the demands placed upon it. So which bones are you targeting when it comes to bone health and why?
The most common fracture sights when it comes to osteoporosis are the vertebrae in your spine, the top of the thigh bone and your pelvis, as well as the wrists and the ribs.
This is because the kind of bone tissue to degenerate, become more porous and vulnerable is called trabecular bone. It is in it's highest quantities in the areas outined above. Stimulating these areas of the body through intelligent movement practices can go a long way towards revitalising the matrix of bone tissue, directly regenerating the quantity and quality of bone tissue, thereby strengthening the bones themselves.
I want to show you a couple of really easy processes that you can incorporate in to your day to day routine which transforms an everyday activity into something which is actively training your bones to be reslilient and strong.
This process is partcularly good for the bones of the wrists, ribs and spine. You can start this activity at any age and just keep doing it reglarly throughout the day or week. Make sure you align your spine and head in the same diagonal tragectory as the stairs. Then all you have to do is quadruped your way to the top.
The second movement process is called "cantering" Please see the video below with the accompanying description of how to go about this.
I hope this has inspired you to get to work with your bones. This is one of many playful movement processes that are incorporated into the Movement Analyst Bone Health Program.
I would love to hear how you get on with these. Please ensure you receive medical clearance before commencing these activities.
Please keep an eye out for my online bone health program coming soon to the website. Subscribe to the mailing list to ensure you receive the information.
Founder of The Movement Analyst Method.