Osteoporosis is a bone disease that strips away bone density and makes bones brittle. Sufferers of this disease have an increased risk of bone fractures. Women are as four times as likely to develop osteoporosis, but it affects many men as well. Sufferers of this disease can improve their condition with exercises designed to increase bone strength, bone density and muscle mass.
Wall Arch
The Wall Arch helps stretch your entire body by working on your shoulders, calves, abdomen and back. To start this exercise, stand facing a wall. Keep your arms at your sides, your feet about six inches apart and your body approximately 6 inches from the wall. Inhale and tighten your ab muscles as you reach your arms up to touch the wall. While exhaling, bring your arms back down to the neutral position. Next, inhale again and reach your right arm up while stretching your left arm down. Exhale and return to the neutral position. Then, inhale and reach the left arm up and stretch the right arm down. Complete the exercise by returning to the natural position. Repeat the procedure five times.
Standing and Walking
Maintaining good posture while standing or walking can relieve stress on your bones. For this exercise, simply stand with your head, buttocks, and shoulders against a wall. Pull in your chin and tighten your abdomen muscles and butttocks. Finish by pressing your back into the wall. This will help your body adapt to good posture.
Walking correctly also lessens stress on your bones. To develop this, simply transition the posture exercise into a natural rhythm. Keep your head high and your neck and back straight. Tighten your ab muscles slightly and let your arms hang in a natural position. Move your arms in a good natural tempo as you walk.
Chin and Shoulders
To exercise your chin and back, sit in a chair and look straight ahead. Move your chin toward your body while continuing to look forward. Do not let your head begin to move forward. Then, push down on your lap to help straighten your back and build muscle.
Continue sitting in the chair and put your feet flat on the floor. Move so you are slightly on the edge of the chair and keep your body as straight as possible. Bend your elbows. Move your elbows and your shoulder blades back as far as you comfortably can. Hold this position for five seconds before returning to the neutral position. Repeat the move ten times in a session.
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