Question: Back extensors? Back flexors? How do these exercises for the back
differ?
Answer:Back extensor: extends (straightens) the back. Exercises include
1) superman: lie down on the floor (on your stomach). Stretch your
arms in front of you. Using your back muscles, keeping your arms
and legs straight, bend your back. Your hands and feet should raise
a little above the floor. Note: with severe Osteoporosis, an alternate
version should be done: instead of stretching arms in front, hold them
to your side. It may be more comfortable to have your stomach resting
on a pillow. Raise your head and chest.
2) : stand, or sit on a chair. Bend your elbows so
your arms are at a 90 degree angle. Raise your elbows so your upper
arms are straight out (parallel to the floor, and in a straight line with
each other). Using your back muscles, try to pinch your shoulder
blades together (alternative description: pull your elbows back).
Back flexor: flexes (bends) the back (in this case, bending forwards):
Note: according to The Osteoporosis Book, someone with severe
Osteoporosis must be careful, to avoid strain and injury. All of these
should involve little or no actual movement of the back.
1) Lie down on your back. Bend your knees, so they are at a 90
degree angle (with your feet on the ground). Press your back into
the floor.
2) Lie down on your back. Bend your knees so you are comfortable.
Lift your head up (pull your chin - mouth closed ;^) - towards your
chest).
I have some objections to the technique described for the third
exercise, so I am starting with what is in the book and then explaining
my objections and alternatives.
3) Lie down on your back. Put your hands under the small of your
back (while not stated, I assume that this is to provide support for
the back). Raise one foot (leg) at a time, 20 - 40 degrees. Elsewhere
in the text it says raise both legs 15 - 20 degrees.
Problem 1: if you only raise one foot at a time, your abdominal
muscles are only minimally involved - your back and other leg
provide stabilization and your hip flexor will raise the leg (since
you are only raising one leg, you can't use your abdominal muscles
to lift the leg).
Problem 2: once you've raised your legs beyond something like
10 degrees, you are using your leg flexors to raise the leg. There
isn't any more benefit for your abdominal muscles to raise your
leg higher.
If someone is out of shape, this may be all they can do. Otherwise,
I would recommend something that is a little more strenuous:
from the same starting position, press your back into the ground
(this should be a minimal movement). Doing this should lift your
feet off the ground (my heels raise about 10" off the ground). Note
that there are other, more strenuous versions of this exercise, but
since they involve more spinal flexion, they may not be safe for
someone who has had spinal fractures.
