Strengthening Exercises for Osteoporosis patients need to be done safely with doctor's permission. Disuse osteoporosis can be minimized by the regular use of isometric or isotonic exercises.
It has been well documented in the literature that bed rest, microgravity, immobility, and a lack of muscle activity can significantly reduce bone mineral density. Accelerated bone loss of tibia, for example, is found in the subjects on prolonged bed rest, and their losses of bone mineral density are similar to those seen in persons treated with chronic corticosteroids or who have osteoporosis that is due to menopause. Non-weight bearing over several weeks can cause a significant trabecular and endosteal (and later cortical) mineral bone loss in the tibia, which requires 1 to 1.5 years to return to baseline level with normal activity. Bone mass begins to decline in the fourth and fifth decades of life, occurring most rapidly in women in the first 5 to 7 years after menopause, and the addition of inactivity and non-weight bearing definitely aggravates bone mineral loss.
After spinal cord injury, a mismatch also occurs between bone growth and bone loss. Soon after initial injury, osteoblastic activity diminishes, and a rapid loss of bone occurs, resulting in severe osteopenia in the paralyzed region of the body. Even relatively minor muscle dysfunction can result in bone loss regionally. Persons with rotator cuff ruptures have been shown to have significantly decreased bone mineral density as compared with controls and with bone density proportional to the remaining shoulder function. Immobilization of forearms and wrists for a period of almost 5 weeks resulted in significant loss of bone mineral density in both men and women, which was not ameliorated after almost 5 weeks of remobilization and hand therapy.
In a study of stroke patients with paralysis and immobility, the serum and urine indices of bone resorption did not decline with time from onset of stroke but rather actually continued during the period of immobility. This suggests that osteopenia resulting from combined immobility and paralysis is not self-limiting and that immobility is an important factor in osteopenia in such patients. Immobilization osteopenia is also a risk factor for hip fracture, especially in elderly patients.
Osteopenia that is due to immobilization is characterized by a loss of calcium and hydroxyproline from the cancellous portion of long bone, epiphyses, metaphyses, and cortical bone near the marrow cavity. To what degree an increase in bone resorption plays a part in the process of disuse osteoporosis needs further research. However, during 12 weeks of bed rest, it has been found that bone resorption and osteoclastic activity became a later factor in the bone mineral loss because of immobility. These ill effects of immobility can be minimized by exercises for osteoporosis.
There is great deal of evidence that resistive exercise can increase bone mass. Studies have demonstrated that there is a significant correlation between muscle strength and bone mineral density. For example, the strength of paraspinal muscles correlates with mineral density of the lumbar spine. Reduced back extensor muscle strength is associated with a higher incidence of vertebral fractures, thus suggesting that immobility plays an important role in development of osteoporosis in women. Low mineral density of the spine can be improved with back extensor exercises.
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.
When doing postural exercises for someone with osteoporosis it's important to use resistance training to help get those bones stronger. Increase bone mass and strength with tips from a certified personal fitness trainer in this free video postural exercises for people with osteoporosis.
Expert physio guidance for how to safely exercise to improve your hip bone density as you protect your pelvic floor. Ideal for most women with osteoporosis or decreased bone density who are seeking to exercise, use weights safely and protect their pelvic floor. This video is also ideal for women who have previous pelvic surgery.
Step-by-step guidance for safe effective spine strengthening exercises and posture retraining. Ideal for women with low to moderate (T score above -2.5) risk of spinal fracture due to osteoporosis. These exercises for osteoporosis require very little equipment and can be performed in the comfort of your own home. Women with T score lower than -2.5 with high fracture risk require medical approval prior to commencing these and any strength exercises.