How to Do a Wall Slide for Posture and Weight Bearing for Osteoporosis

Weight bearing exercise is an important component in an exercise routine for those with osteoporosis. Weight bearing exercise is any movement you do where your body is bearing weight. This includes activities such as walking, dancing or push-ups. Another concern for many with osteoporosis is changes in posture and problems getting in and out of a chair. The following exercise provides weight bearing, helps to correct posture, and strengthens the leg muscles that help you get in and out of a chair.

Difficulty: Easy

Instructions

1. Stand with your back against a wall. Have your feet away from the wall enough that you are actually leaning against the wall. Your upper back, shoulders and buttocks should all be touching the wall. If possible your head should also touch the wall as long as you can do so without tipping the head back or lifting the chin. If you find that your head can not touch this is a sign that you need to start a good stretching program to help correct your posture.

2. Tighten your abdominal muscles and keeping contact with the wall, slide down part way. Only come down as far as you can without causing knee pain. You should feel this movement in your upper thigh muscles not your knees. Make sure you do not slide down too far--keep your buttocks above your knees. In other words do not go lower then you would bend if sitting in a chair.

3. Keeping the abdominal muscles pulled in and contact with the wall slide slowly back up to standing. As you stand make sure that you do not come up so far that you lock your knees. Only come up until the knees are straight but not locked.

4. Repeat eight to 12 times.

Tips & Warnings

• If this exercise bothers your knees do not slide down too low. Only go down as far as you feel the exercise in your thighs.
• The wider your stance and the further your feet are away from the wall the easier this is on your knees.
• Never exercise to the point of pain.
• Stop any exercise that increases your symptoms.

Resources

• National Osteoporosis Foundation
• National Institute of Health
• Web MD
• Living Well Yoga and Fitness