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Dr. Andrew Rynne
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Dr. Andrew Rynne

Family Physician

Exp 50 years

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Article Home Adult and Senior Health Exercises for Osteoporosis

Exercises for Osteoporosis

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Osteoporosis is a disease characterized by low bone mass and structural deterioration of bone tissue, leading to bone fragility and an increased risk of fractures of the hip, spine, and wrist.

 

You can prevent or treat osteoporosis by doing simple exercises to strengthen your muscles and improve your posture and balance.

Standing Tall:

To practice a good standing posture:

  • Stand with your head, shoulders and buttocks against a wall
  • Pull in your chin and tighten your abdomen and buttocks
  • Press your back against the wall, leaving a small space behind the curve of your lower back

Walking posture:

Walking strengthens your legs and heart and improves your balance. To maintain proper walking posture:

  • Hold your head high
  • Keep your back and neck as straight as possible
  • Gently tighten your abdominal muscles
  • Let your shoulders and arms move freely and naturally

Shoulder Exercises:

To stretch your shoulders and calves and tone your back and abdomen:

  • Stand facing the wall, arms at your sides, feet six inches apart and six inches from the wall
  • While inhaling, tighten your abdominal muscles and stretch both arms up to touch the wall
  • Exhale and lower both of your arms to the starting position
  • While inhaling, reach up with your right arm to touch the wall and stretch down with your left arm
  • Exhale and lower your right arm to the starting position
  • Switch arms. While inhaling, reach up with your left arm to touch the wall and stretch down with your right arm. To stretch your neck, as well as practice correct positions of your head and shoulders

Seating posture:

  • While sitting, look straight ahead
  • Pull your chin in toward your neck, but keep looking straight ahead; don't let your head bend forward
  • Push your hands down on your thighs to help straighten your back
  • Hold this position for a few seconds. You'll feel a stretch in the back of your neck
  • Repeat this exercise five times. Shoulder blade squeeze

Back posture:

  • To stretch your chest and strengthen your upper back muscles:
  • With your feet flat on the floor, sit slightly forward in a sturdy chair, keeping your back and neck straight
  • Look straight ahead and bend your arms at the elbows
  • Gently move your elbows and shoulder blades back as far as you can and still be comfortable
  • Hold the position for five seconds while breathing normally. Return your arms to the starting position. Repeat this exercise five to 10 times, depending on your ability. Pelvic tilt

Abdominal Exercises:

To strengthen your lower back and abdominal muscles:

  • Lie on your back with your knees bent and your feet flat on the floor . Maintain a normal curve in your back; don't arch your back
  • Tighten your abdominal muscles
  • Tilt your pelvis up slightly without lifting your hips to flatten your back against the floor. Avoid using your leg and buttock muscles
  • Hold the position for five seconds while breathing normally, and then relax. Repeat this exercise 10 times. Back and shoulder stretch

Upper Back exercises:

To stretch your upper back and shoulders:

  • Lie on the floor. Bend your knees, tighten your abdominal muscles and stretch your arms above your head
  • Keeping your arms straight, spread them out and lower them until they're level with your shoulders
  • Hold the position for a few seconds while breathing normally. Then return your arms to the starting position. Repeat this exercise five to 10 times, depending on your ability

Chest Exercises:

To flatten your upper back and stretch your chest:

  • With your feet flat on the floor, sit in a chair with your hands resting comfortably behind your neck
  • Inhale while gently moving your elbows backward
  • Hold the position for a few seconds, breathing normally, before returning to the starting position. Repeat five to 10 times, depending on your ability.

Thigh Exercises:

To strengthen your thigh muscles:

  • Sit in a chair with your feet flat against the floor, your back straight and your hands on your thighs. Tighten your abdominal muscles and look straight ahead
  • Slowly straighten one knee while lifting your heel a few inches from the floor. Don't slouch or round your back
  • Hold this position for a few seconds while breathing normally. Relax and return to the starting position, and then switch to the other leg. Repeat five to 10 times with each leg, depending on your ability.

Calf Exercises:

To stretch your calf muscle, heel cord and the back of your thigh:

  • Stand with your feet parallel, hip-width apart. Place your hands on the back of a chair for balance
  • Flatten your abdomen, straighten your back and shoulders and bend your knees slightly
  • Slide one foot backward, keeping it flat on the floor, until your back leg is straight
  • Lean your weight forward onto your bent front knee
  • Hold this position for a few seconds while breathing normally. Repeat five times with each leg.