Strengthening Exercises for Osteoporosis Patients

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Strengthening exercises for osteoporosis patients need to be done safely with doctor's permission. Hold onto a chair with your weight on both feet, lift one heel and drop it down on the floor as demonstrated by a fitness instructor in this free video on exercise.

Part of the Video Series: Exercise for Seniors
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Video Transcript

Hi, I'm Eve White. I'm here with Pilates Studio City, and I'm here to talk to you about strength exercises for osteoporosis patients. Now, osteoporosis or osteopenia is a condition that can be aggravated by certain moves. So, it's really important to talk to your doctor and know what you can do safely and what you can't. Always be cleared by a physician before you start any movement programs if you have this condition. Another thing that's important in osteoporosis and osteopenia is building up bone density, so any movements where you're doing weight resistance training as long as it's safely done and supervised by a professional, it's going to help you build that bone density so it's going to help fight that condition, make you stronger and help you stand taller and resist gravity over time. I'm going to use this wooden chair to demonstrate this exercise today. It's important to have something nearby to hold onto for balance as we're going to be lifting and lowering in our stance. We're going to start upright facing the chair. You can put your hands on the back of the chair. You can always use one hand too if you want to challenge your balance but I would encourage you to start with both hands first and make sure you feel comfortable before advancing on to that next level. We're going to start simply by putting the weight evenly in both feet, breathing into the upper back, that's called costal breathing, taking a few inhales and exhales. Eventually, we're going to lift one heel and drop it down onto the floor, then we'll lift the other heel and drop it down onto the floor. You want to use a little bit of resistance without pushing into the back of the knee, just so you feel as though you're walking heavy in your heels. Once you feel comfortable doing that, you're going to lift onto the toes, dropping one heel down and alternating foot by foot. Another thing I'd like to mention while I'm doing this exercise is if you have a condition called Plantar Fasciitis, this could aggravate that. So again, be careful, know what you're doing and know what conditions that you have before you proceed with any movement program. But this is great for flexibility of the ankle. It's really great for balance. It's going to challenge your internal stomach muscles and you're just going to do this for I would say 20 to 25 reps, maybe take a little break and continue. You could also go a little bit faster and increase your tempo, dropping your heels into the ground at a moderate level without rocking into the back of your knees is going to help that bone density. You can do both heels at the same time and drop into the heels. When you lift, think of pushing the floor away. Those are called heel raises or it's also referred to as prancing or double heel lifts. And, I'm Eve White with strength exercises for osteoporosis patients.

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