Connect
← Return to What exercise is safe and good for bone health with osteoporosis?
Discussion
What exercise is safe and good for bone health with osteoporosis?
Osteoporosis & Bone Health | Last Active: May 4 7:44am | Replies (17)Comment receiving replies
I saw an excellent physical therapist shortly after I was diagnosed with severe osteoporosis (-3.4 lumbar spine). She focused a lot on core strength and balance exercises to help keep me upright (as in not falling). No bending forward exercises, but cat cow type exercises are fine (opening the chest). Learn to do a good plank exercise (I have to hold my plank for a full minute, then do it again). She also taught me the crouching tiger, which I prefer (in fact, I prefer to do anything rather than a plank)! Dead bug is also an excellent core muscle exercise. I do three sets of 12, and I'm sweating!
Good luck!
Replies to "I saw an excellent physical therapist shortly after I was diagnosed with severe osteoporosis (-3.4 lumbar..."
Connect
@wilkenl Yay for core exercises. One point though. I think the practice of doing longer and longer planks is not the best way to add challenge. Stuart McGill my favorite expert on low back and core matters suggests holding planks 5-10 seconds. No more is needed or to be advised. He suggests other ways to add progressions to core exercises than length of time holding. I think the logic is that anymore time than that and you are interfering with the bodies ability to clear waste products from the muscle tissue and not helping improve muscle strength further. Sorry I don't have time right now to find what he stated as the reason behind it. But I am sure his suggested timing is 5-10 secs.
I have been following his advice in this area for 8 years now and have greatly improved my low back - hip issues and core fitness. His book Back Mechanic is great for the "layman" and there are tons of free interviews with him on Youtube.
Also 5-10 sec holds are just way more fun.