EXERCISES CAN HELP IN MANAGING OSTEOPOROSIS
Osteoporosis is a condition where the bones become weak and brittle, making them more prone to fractures. Exercise can help manage osteoporosis by strengthening bones and reducing the risk of falls, which can result in fractures. Additionally, regular exercise can improve balance and coordination, which can also help prevent falls.
1.Biceps curl
Sit upright in a chair facing a table.
Place your weaker arm onto the table with your forearm outstretched, holding a weight in your hand.
Keeping your body still bend your elbow to touch the weight to your shoulder.
Slowly lower your forearm back down to the table.
2.Hamstring curl
Lie on your front with your legs straight.
Bend your affected knee, bringing your heel towards your buttocks.
Hold and then slowly lower back to the start position and then repeat.
3.Hip adduction strengthening
Lie on your affected side with both legs straight.
Lift the top leg up and hold.
Keeping the bottom leg straight, bring it up to meet the top one, then control the movement back to the start position.
4.Squat, on wall
Lean against a wall, with your feet away from the wall and shoulder width apart.
Your back and buttocks should remain in contact with the wall throughout.
Slide down the wall, aiming to reach horizontal with your thighs.
Your knees should be at 90 degrees at this point.
Push yourself back up the wall, driving the movement with your buttock muscles.
5.Sitting balance on stability ball
Find pelvic neutral sitting on a stability ball.
Sit with your hands on your knees, legs hip width apart and feet flat on the floor.
Slowly let your back round and transfer your weight over your tailbone.
Let your shoulders round, keeping your gaze straight ahead.
Roll your weight forwards on to your sitting bones, lengthen your spine, open your chest and shoulders as you go.
Repeat this cycle at a steady pace.
Exercises Help But Always Better To Consult A Doctor / Physiotherapist Before Starting Exercise Pogram.
By incorporating these exercises into your daily routine, along with maintaining good posture and being mindful of your movements, you can help alleviate pain and improve your overall condition. Remember to always consult with a physiotherapist before starting any new exercise regimen, particularly if you have a specific injury or condition.
Personalized Exercise Program By CB Specialists.
If you're looking for personalized exercises for a osteoporosis, be sure to connect with CB Physiotherapy. Our team of expert physiotherapists will work with you to develop a customized exercise plan that addresses your specific needs and goals. Don't let your pain hold you back any longer, contact CB Physiotherapy today and start on the path to feeling better.