Osteoporosis Exercises – Ask Doctor Jo

With Osteoporosis, exercising is very important to help slow the process of bone weakening. Weight bearing and muscles strengthening exercises can be very helpful. See Doctor Jo’s blog post about this at: http://www.askdoctorjo.com/osteoporosis-exercises

Many people who suffer from osteoporosis often have a misunderstanding about impact activities. They can help keep the bones strong. Here are some exercises that might help.

First, you are going to do squats. The best way to do a squat is to give yourself a target like a chair or couch. You can also put a phonebook on the chair if the chair is too low to start. Spread your feet slightly more than shoulder width apart, and make sure your knee does not go in front of your toes. If you need to sit all the way down, you can, but try to just tap the chair with your bottom. Start off with just 10 of these, and try to work your way up to 20.

The next exercise will be a standing hamstring curl. Hold onto something to start off with so you can do the correct form. Keep the top part of your leg even with the leg you are standing on. Pull your heel back to your bottom as far as you can without bringing your knee up or flexing your hip, and slowly come back down. If this is too easy, you can add some ankle weights.

Now is a heel raise off the ground. Stand with your feet about shoulder width apart, come up on your toes as high as you can. Try not to lean forward, but bring your body straight up and slowly come back down. Push off as much as you can so your heel leaves the ground. Start off with ten and work your way up to 20-25.

Then you will do a bicep curl. You can step on the band, and keep your elbow by your side. Pull all the way up and all the way down. Make sure you are doing the full motion to maximize working the muscle. Make sure you are controlling the band; don’t let the band control you!

Finally will be a 4-way hip exercise. These will be without a band or weight, but you can add them as these become easy. Make sure you are holding onto something sturdy for balance, and for correct form. Keep your foot facing forward, and slightly kick out to the side. Then slowly come across your body, swinging your leg from side to side. Then you will kick front to back. Try to keep your leg and upper body straight through out the exercise.

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Doctor Jo is a Doctor of Physical Therapy.



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