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Movements and Exercises That Increase Fracture Risk Based on this research, the Too Fit to Fracture expert consensus guidelines specifically recommend avoiding these movements for people with vertebral fractures (4): Forward bending (spinal flexion): Bending to pick things up from the floor, tying shoes with a rounded back, reaching forward from a seated position Flexion exercises: Sit-ups, crunches, toe touches, rowing machines, and any exercise that rounds the thoracic or lumbar spine under load Yoga poses involving spinal flexion: Forward folds, plow pose, and other positions that place sustained flexion load on the spine Twisting under load: Twisting while carrying weight or performing rotational exercises with resistance Heavy lifting: Especially with a rounded back or poor mechanics High-impact activities: Jumping, running on hard surfaces, or jarring movements Movements That Protect Your Spine In contrast, the following movement patterns are protective: Spinal extension: Gentle backward bending, prone back extensions, and posture-correction exercises Hip hinging: Bending from the hips with a straight spine rather than rounding the back Walking: Particularly with activator poles to maintain upright posture Isometric core activation: Engaging the deep stabilising muscles without spinal flexion The good news is that since you are reading this, you are taking things into your own hands