What exercises can be performed with osteoporosis?
Osteoporosis is a systemic progressive disease of the skeleton. The main cause of osteoporosis is the disturbed metabolism in bone tissues, as a result of which the bones lose their density and become very brittle. This process is known as metabolism.
Osteoporosis is one of the most common diseases. In most cases, it worries elderly people. Physical exercises in osteoporosis is one of the most effective ways to prevent possible complications and further development of the disease. Is it possible to prevent the development of osteoporosis?
Specialists advise to pay special attention to nutrition. It is recommended to consume as much as possible food products containing calcium and vitamin D. You can replenish their stock in the body with the help of mineral complexes.
In addition to diet, it is worth paying attention to your lifestyle. Often the sedentary, inactive work leads to the development of osteoporosis. Regularly performing a set of exercises, such troubles can be avoided. Motor activity contributes to the improvement of metabolism, which favorably affects the state of bone tissue.
The complex of exercises is necessary not only in the treatment of osteoporosis, but also as preventive measures. What exercises should I perform? If osteoporosis is at an acute stage, before doing physical exercises, it is recommended that you consult with your doctor. For today, there are a lot of videos from which you can borrow for yourself a set of special medical exercises. At the same time for their implementation is quite suitable home conditions.
In some cases, the complex of exercises for osteoporosis is selected for a certain group of people, while the age, individual characteristics of the patient, the form of the disease can be taken into account. In general, any set of exercises for the treatment and prevention of osteoporosis is aimed at improving the metabolism in the body and strengthening bone tissue.
The benefits that exercise can bring
Therapeutic gymnastics allows you to achieve significant success in the treatment of osteoporosis. Regular and correctly performed exercises contribute not only to the formation of muscles, but also to maintaining the strength of bones. As you know, medications have a number of contraindications, in contrast to medical gymnastics, which can only improve the general condition of the body. The complex of exercises in osteoporosis will prevent the further development of the disease.
Most treatment exercises are suitable for people of different age categories. With the help of video lessons you can pick up a set of exercises that will suit you. It is important to take into account your physical abilities. In the event that the skeleton is weakened, the load should not be too intense, but it helps to strengthen the muscles. What exercises should be performed with osteoporosis, you can learn from the following video( video 1).
What should I consider when doing physical exercise?
As mentioned above, therapeutic exercises help improve the condition and prevent the progression of osteoporosis. It is very important to understand that overestimating your physical abilities, you can aggravate the symptoms of the disease. Some physical exercises for people suffering from osteoporosis can be a serious danger. Giving your preference to this or that exercise, it is important not to forget that the bones in osteoporosis become very fragile and vulnerable. Doing exercises is necessary not only taking into account the form of the disease, but also in accordance with the general state of health.
If you decide to do exercises on video lessons, first consult with your doctor. After the examination and( if necessary) additional diagnostic tests the specialist will give his recommendations about the exercises chosen by you. Look at the training video on the performance of exercise therapy( video 2)
For people suffering from osteoporosis, such sports as
- Strength training( hovering on a horizontal bar).This type of exercise helps to strengthen the back.
- Exercises designed to develop flexibility( for example, stretching or yoga).
- Aerobic, which helps to strengthen the muscles of the legs( you can do dances, it is recommended to walk as much as possible and climb the stairs).
- Swimming. As you know, this sport is very useful for all muscle groups.
It is very important that therapeutic exercises do not cause painful and unpleasant sensations. In the event that the pain does arise, the exercise that provoked them should be abandoned.
Medical gymnastics for osteochondrosis
You can begin the lesson with the following exercises:
- Sit in a comfortable position, bending your arms in the elbows. Start your shoulders slowly back, connecting the shoulder blades. Counting to 5, you can relax. Repeat the exercise 10-15 times.
- The following exercise is still performed while sitting. Lower your arms and start making circular motions with your shoulders, first simultaneously, then alternately( 15-20 times each).
- With your hands clasped behind the back of your neck and taking a deep breath, take your elbows back, counting up to 5. When exhaling, relax your hands. Repeat the exercise 10-15 times.
- With your hands on your knees, strain all the muscles, counting to 5, try to relax. Repeat 10-15 times.
- Lie on your back and perform 5-10 pull-ups.
- Just lying on your back, try to pull your knees to your stomach, holding them with your hands. Counting to 5, you can return to the original position( enough 5-10 times).
- Continuing to lie on your back, begin to perform movements that mimic cycling. For this exercise, it is enough to devote 5 minutes.
- Lie on one side, leaning on the arm. Lifting the leg, hold it for several seconds( you can count up to 5 for convenience), then lower it. After completing the exercise 10-15 times, change the position.
- Standing on all fours, start to arch and bend your back( 15-20 times).
Recommendations for the performance of the
exercise exercise therapy should begin with exercises that give a minimal load. The duration of the gymnastics and the number of repetitions is recommended to increase gradually.
While practicing exercise therapy, avoid sharp, careless movements.
From too intense loads, which can cause a fracture, in this case it is worth noting. The number of exercises with an increased risk of various injuries include:
- performance of sharp inclinations, turns in a waist;
The main condition for curative gymnastics is a moderate pace. In the case of osteoporosis, weight lifting( dumbbells, weights, bars) is not allowed. Such sports as golf or tennis require special care. Some postures in yoga are also recommended to be treated with caution. It is very important to take into account the recommendations of a physician. All exercises should be coordinated with a professional instructor.
In addition, it is worth adding a bike ride and regular walks in the fresh air. With the help of a timely consultation of a specialist, a healthy lifestyle, a balanced diet, therapeutic gymnastics that will support muscle tone and strengthen bone tissue, it is possible to prevent the development of osteoporosis.
Effective complex of physical exercises in osteoporosis
Osteoporosis is a progressive disease of bone tissue, which is characterized by a decrease in bone mass and density. This process increases the risk of fractures of the limbs and spine.
Medication can be used for osteoporosis. However, its role is secondary to changes in diet and lifestyle.
The most important means of treatment and prevention of softening of bones is therapeutic exercise( LFK).Although some people mistakenly believe that gymnastics and other physical exercises in osteoporosis increase the risk of injury, the truth is opposite to this statement.
Regular, well-planned exercise classes can really help prevent fractures that often lead to immobilization and premature death.
About the benefits of charging from a scientific point of view
Physical exercises strengthen bones and muscles, and also improve flexibility and coordination of movements, which is critically important for the elderly. According to the publications of the National Osteoporosis Foundation, the following types of physical activity are useful for strengthening bones and maintaining sufficient bone density:
- exercises with musculoskeletal support, in which muscular work against gravity occurs in an upright position of the body( for example, walking, dancing);
- exercise on muscle strength( lifting weights), when gravity has to be overcome in a standing, sitting or lying position.
The exercises for improving coordination of movements and flexibility can also benefit. Although they do not directly affect bone density, they can reduce the risk of fractures.
Studies that have been conducted among women in menopause have shown that exercises with musculoskeletal and strength exercises can increase bone density in the spine. Even simple walking with regular exercises increases the density of the spine and femur.
Examination before the start of the
Before starting workouts, it is important to undergo a thorough medical examination to determine which type of exercise therapy is most safe for you.
There is no universal set of exercises for osteoporosis. Each program of physical activity should be selected individually. The probable risk of fracture, the presence of curvature of the spine, muscle strength, the volume of movements in the joints, the overall physical form, the quality of the gait and the sense of balance must be assessed.
When choosing a type of exercise, the doctor should also take into account the patient's presence of chronic diseases that can limit the ability to exercise - obesity, high blood pressure.
Training of the musculoskeletal system
These exercises strengthen the muscles responsible for maintaining the body in an upright position. For the beginning of employment it is better to select movements with the minimum risk of a trauma. These can be the following types of physical activity:
- exercises on an elliptical simulator;
- classes on the "Stepper" simulator;
- low-impact aerobics( low-amplitude aerobics without jumping).
The duration of the lessons should be gradually increased. You can do it every day, but do not neglect the weekend.
Training muscle strength can slow the loss of bone density and reduce the risk of falling. Examples of strength exercises in osteoporosis are the following types of physical activity:
- lifting on the toes standing;
- work with dumbbells;
- exercises on simulators with built-in weights;
- exercises with elastic band.
Specialists recommend exercising in gymnastics 2-3 times a week. There is a danger of harming your body when working with weights, so you need to take a dumbbell after consulting a doctor.
Certain types of exercise therapy for osteoporosis can improve coordination and flexibility. This will help reduce the risk of falling.
Gym "Taijiquan" strengthens the muscles of the legs, which improves stability. Exercises aimed at holding the posture, improve posture, reduce the effect of sloping shoulders, associated with softening the bones, reduce the risk of fractures, especially in the spine.
Yoga and Pilates help to improve the sense of balance and flexibility, improve control over the key muscle groups and posture. However, some movements in these physical education systems in osteoporosis may be associated with an increased risk of vertebral fractures - for example, leans forward and sideways. Therefore, before starting classes, you should consult a doctor and an experienced sports instructor.
Although physical exercises in osteoporosis help almost all people, we must not forget that this is only one of the areas in the treatment and prevention of the disease.
Other important lifestyle recommendations include eating foods rich in calcium and vitamin D, maintaining normal body weight, stopping smoking and drinking alcohol. Sometimes for the treatment of osteoporosis, it is also necessary to take medications. The doctor and the patient, interacting with each other, should develop an optimal program of medical measures.
Exercises for osteoporosis, Part 3Views: 7 Category: Osteochondrosis
Spam or misleading
VeryOsteoporosis is considered a dangerous disease, because of it metabolic processes in the bone skeleton, metabolism are disturbed. From this tissue become not so dense, but, on the contrary, fragile, from which a person can get frequent fractures. Sometimes this disease can already hit the bones, but the patient does not suspect about it, but will find out when it will have a fracture. This will not require a strong blow.
The presence of this disease requires a person to be especially careful, and help to strengthen muscles will be able to gymnastics in case of osteoporosis.
Causes of treatment
Taking different medications that contain calcium does not always bring a positive result. And all because of the reduced blood flow, because the muscles do not get the proper activity. As a consequence, the bony system does not receive the required nutrition, and calcium is lost. With this it follows, in order not to get osteoporosis, you need to constantly move.
But not all the load positively affects in this case, as it is impossible to overload the body, it will badly affect.
Treatment needs an individual approach. For the best effect, exercises were developed for Bubnovsky's osteoporosis. Sergey Bubnovsky is a doctor who offered his own technique that will help a person to treat osteoporosis. It involves performing exercises on the simulators, with the need to eliminate the burden on the spine and joints. Such physiotherapy exercises can be suitable for elderly people.
A few about gymnastics
Gymnastics in osteoporosis can positively affect the body. If you systematically do the exercises, the muscles will become stronger, and the bone mass can be maintained in good condition.
Therapeutic exercise will help the patient to osteoporosis, and her exercises are divided into three types:
- dynamic( here you can add walking, dancing);
- exercises on flexibility( stretched muscles);
- classes on resistance( swimming, exercises on the bar).
When a person decides to do the exercises, he should remember that this is a medical course, so do not load yourself. The sharp movements, jerks will also have a bad effect. Physical education should be done correctly, so that the effect is positive.
In addition to useful training on simulators, you should warm up and at home. There are several effective exercises for osteoporosis:
- is required to retract the leg, then start squatting on the bent second leg, the hands are at the waist, after several repetitions it is required to change the leg;
- will be useful to carry out all the known exercise "bicycle";
- you need to become, and the legs are placed on the width of the shoulders, then corners are made.
These and many other exercises can be performed in your spare time. Treatment for osteoporosis should in any case be combined with other procedures and rules. You should reconsider your diet, include more foods that are saturated with calcium. Yes, and a healthy person should be concerned about their future, do physical education, follow the way of life.
If you seriously take care of your health, start the performance of exercise therapy systematically, without missing days, then muscles and bone tissues will strengthen. From such a result a person can forget about the problems, which he was provided with osteoporosis. Sergei Bubnovsky said that each person hurts himself, then there are diseases of the spine, bones, etc. Therefore, he strongly recommends that you keep an eye on health, lifestyle and exercise.
There are many diseases that are treated not only medically. Diets, physiotherapy and gymnastics for osteoporosis help strengthen the strength and density of bones.
The development of this disease has a number of characteristics. When the skeleton is deformed, the flattened vertebrae press on the roots of the spinal cord, which causes them to break down in the lumbar region. This leads to severe pain and limited motor abilities. As a result of the disease, deformation of the skeleton and flattening of the vertebrae occur, which leads to a curvature of the spine.
Gymnastics in this disease are not just physical exercises, it is a whole complex program aimed not only at eliminating the existing problem, but also improving the general condition of the whole organism.
How does the disease manifest itself?
In osteoporosis, the bone mass decreases, which in turn affects the condition of the entire human musculoskeletal system. The disease is characterized by the appearance of such complications as fractures of the neck of the hip or spine. The risk group includes mainly women during the menopause and the elderly, people who ignore physical education and lead an incorrect lifestyle.
The causes of osteoporosis include a lack of calcium in the body, which is exacerbated by the addictive habits of patients. So, excessive consumption of coffee, smoking in large quantities, alcohol abuse can provoke a deterioration in the composition of bone tissue. Not the last role in this play and diseases of the gastrointestinal tract, thyroid gland, bronchi, long use of hormonal drugs. To maintain a sufficient amount of calcium in the body use drugs containing calcium and vitamin D.Back to the table of contents
Fighting the disease
In the treatment of osteoporosis, along with drug therapy, the patient is provided with conditions that promote the full absorption of calcium: proper nutrition, special diets, Physical exercise, regular walks in the fresh air. Long-term medical practice has shown that correctly adjusted and adjusted by the expert physical exercises at an osteoporosis help to strengthen bone tissues. It can be walking on the air, dancing, simple ascents and descents from the stairs.
Properly distributed loads are the main condition for performing physical exercises. Physical therapy should begin with a consultation with an orthopedic doctor who will give professional advice in view of the existing contraindications to the patient's health. Therapeutic gymnastics in case of osteoporosis is an individual program of gymnastic rehabilitation exercises, which depend on the specificity of the disease and possible complications.Back to the table of contents
Recommendations for exercise therapy
There are several generally accepted rules of medical and recreational physical education for patients with this disease. Each training session must begin with a minimum load, gradually increasing it to the maximum indicated by the doctor. If pain or discomfort occurs during the performance of an exercise, it is worth discussing this problem with the attending physician, it may be necessary to exclude it from the training program or replace it with a more gentle option.
The venue also plays an important role in the effectiveness of gymnastic procedures. In the summer, it is more expedient to carry them out in the open air. Clothes and shoes should be comfortable and do not restrain movement when doing exercises. If you feel nausea, dizziness, or chest pain during exercise, exercise should be postponed until the condition improves. About this fact must be reported to the doctor.
Correctly selected curative gymnastics program will provide an opportunity to strengthen the periosteal muscles, improve the nutrition of bone tissue, to correct the coordination of movements, which will significantly reduce the risk of fractures and falls.
Osteoporosis, Exercise 3 Exercise for Osteoporosis 3
The best way to strengthen the skeleton and prevent osteoporosis is to perform regular exercise. Even if you already have osteoporosis, exercise will help you maintain the bone mass that you have. Resistance means that you work by overcoming the weight of another object. Exercise for resistance helps with osteoporosis, as they strengthen the muscles and form bones. Studies have shown that resistance exercises increase bone density and reduce the risk of fractures. If you liked the video, please share it with your friends, maybe someone from them will find this information useful!See also
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