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 keep osteoporosis in control by doing simple exercises.
Here are some of the best exercises that can help to improve your bone health and strengthen your muscles from tip to toe. Read on.
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.
- Raise your hips up so that only your shoulders and feet are touching the floor.
- Hold the position for five seconds while breathing normally, and then relax. Repeat this exercise 10 times.
Upper Back Exercise
To stretch your upper back and shoulders:
- Lie on the floor. Bend your knees with feet flat on the floor and tighten your abdominal muscles.
- Keeping your arms straight by your sides, lift your legs with knees bent to 90 degrees.
- Hold this position for a few seconds while breathing normally. Then bring your feet down to the starting position. Repeat this exercise five to 10 times, depending on your ability.
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.
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.
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 seat of a chair for balance.
- Flatten your abdomen, straighten your back and shoulders and bend your knees slightly.
- Hold this position for a few seconds while breathing normally. Repeat five times.
Certain exercises may not be safe for those at increased risk of fractures, so better consult a Physiotherapist
to understand which exercises are safe and appropriate for you. Also, keep in mind that any exercise will be fruitful only if you keep maintain that activity throughout your lifetime. So be patient and regular while doing these exercises.