Your body breaks down and rebuilds your bone in an ongoing process called bone turnover. Up to the age of 30, when your bone mass peaks, your body creates bone faster than it breaks it down. After 30, the bone mass loss is slightly greater than the gain. When combined with age, hormonal changes and vitamin and mineral deficiencies, lower bone density could result in osteoporosis, or brittle bones. Strength-training exercises are one way to slow or halt mineral loss. If you’ve been diagnosed with osteoporosis, talk with your physician to determine the best exercise program for you.
Back Strength
Gently increasing back strength can lead to improved posture, which can help prevent compression fractures along your spine that often result from the stooped posture characteristic of osteoporosis. Movements that gently arch your spine strengthen your back while minimizing bone stress. Avoid exercises that require you to round your back because they put pressure on your spine. Aim to perform at least three, but no more than 10, repetitions of each exercise. No exercise should cause pain or discomfort.
Lower Back Extension
Begin on your hands and knees in tabletop position, your hands under your shoulders and your knees under your hips. Keep your torso parallel to the floor with a neutral lumbar spine, or a lower back that’s neither overly arched nor pressed flat. Lengthen the back of your neck and don't drop your head. Hinging at the hip, pick up one leg and bring the thigh parallel to the floor. Keep the 90-degree bend at your knee, so your calf is perpendicular to the floor in the raised position. Maintain level hips and a steady torso. Hold it for five seconds before switching sides.
Wall Pushup
Stand slightly farther than arms-length from a wall, your legs hip-width apart and your feet parallel. Without bending at the waist, lean your entire body toward the wall until your hands touch it, arms fully extended and shoulder-width apart. Place your hands slightly lower than shoulder-height, your fingers pointed toward the ceiling. Engage your abdominal muscles. Bring your body toward the wall by bending your elbows. Maintain a straight line from the top of your head to your heels -- don’t bend from your hips or drop your chin toward your chest. Press away from the wall with control. Avoid this exercise if you feel wrist pain.
Prone Swimmer
Lie face down with your forehead resting on the floor and your arms extended overhead. Press, or imprint, your hip bones into the floor without actively engaging your glutes or leg muscles. Without lifting your head, raise your right arm up as high as you comfortably can. Reach through your fingertips. Simultaneously, lift your left leg off the floor, initiating the movement with your lower back, rather than your hip. Point your toes to lengthen your leg. Hold it for five seconds before switching sides. When the exercise becomes easy, add light wrist and ankle weights.
References
- “Mayo Clinic on Osteoporosis”; Stephen Hodgson; 2003
- “Exercises for Osteoporosis”; Dianne Daniels; 2000
- “Yoga for Healthy Bones”; Linda Sparrowe with Patricia Walden; 2004
Member Comments