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.
Wall Press
The balance and stretching exercises are designed to maintain and/or improve balance,improve posture, prevent forward head or hunched-over posture, correct for muscle imbalances, and stretch muscles worked during the strength training segment of the BEST workout.
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 and forward shoulders.
Set Up
Position your back against a wall and position your heels 6" away from the wall (or far enough so that your low back can comfortably rest against the wall).
Place your arms against the wall with one hand pointing toward the ceiling and the other hand pointing toward the ground, with your elbows at a 90-degree angle.
Execution
Press your forearms and hands into the wall. Focus on strengthening the internal and external rotation of the upper arm at the shoulder joint.
Hold for 10 seconds and breathe diaphragmatically throughout the exercise. Repeat with your arms in the opposite positions.
Perform 3 repetitions in each position, holding each for 10 seconds.
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.
