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Welcome to the BoomerBones Blog, where you can read about experiences with exercises, supplements, or treatments. Share what works or doesn't work for you, read success stories, and more.

Resources

New research: 1) Sleep apnea and osteoporosis; 2) measuring bone strength

3/29/2015

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New research shows that sleep apnea may disrupt the daily process of renewing bone.  Read a summary article here. Other studies also show a relationship between lack of sleep, for whatever reason,  and lower bone density.  Another article gives some tips on getting a better night's sleep.

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Here is an article that  reports on research to develop a new tool for measuring bone strength rather than bone density. The tool is called an Osteoprobe and measures mechanical properties of bone. So far it is only approved for research, but someday may be used as an alternative to Dexa scans, as a diagnostic tool for osteoporosis and risk of fracture.

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The Home Position: Protecting and Strengthening Your Spine

3/23/2015

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Children and babies naturally have good posture. However, as adults we often lean forward over a computer or other device, look down when we walk, and slouch in our chairs. The Home Position pulls me back to good posture and gives me more muscle strength.

What is the Home Position?  I learned about the Home Position the past few months at my weekly B Strong 4 Life training. It's basically engaging core muscles to stabilize and protect the spine.  Sounds simple enough, and it is, but a few specific instructions helped me to lock this in during my weekly exercises and also during my regular daily activities.

First, think about bringing your shoulders down and back and consciously tighten/engage the muscles in your back that are right below your shoulders (teres major). Next, tighten your oblique abdominal muscles so that the sides of your waist feel firm to the touch.  Next, tighten your glutes and think about keeping your core stable, hinging from the hips and bending your knees to lower yourself rather than bending from the waist. 

When I first tried focusing on staying in the Home Position for the Biodensity exercises, there was a dip in the amount of force I was able to exert. But since then it has increased as I practiced the Home Position, because that position gives more stability and strength.

Practicing the Home Position in the Biodensity exercises adds to the bone-building effect.  And practicing that posture in daily activities helps stabilize your core and protects the spine.  As an added bonus, bringing your shoulders  into Home Position when sitting in an office chair is an instant energizer.  

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    Author:

    Sue Omanson

    I am a "boomer" myself, and interested in bone density because of a family history of osteoporosis. I believe that the condition is not inevitable, but it is hard to fight in our culture. As a patient, exerciser, friend, mom, citizen, and consumer, I want to share what I've learned.

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