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Maintain your strength and lean muscle mass with this series of non weight bearing bodyweight strength exercises including.
Floor weight bearing exercises. Weight bearing exercises for osteoporosis and osteopenia include walking using elliptical machines or stair machines and low impact aerobics. 3 attention should also be made to help strengthen the abdominal muscles to stabilize the back because osteoporosis commonly results in compression fractures in the spinal column. Try weight bearing workouts that stress bones and muscles more than your everyday life says paul mystkowski md an endocrinologist at virginia mason medical center in seattle and clinical. Bend your knees creating a 90 degree angle.
Muscle strengthening exercises for osteoporosis and osteopenia include lifting light weights and balance or flexibility exercises. Lie on your back and lift your feet off the ground. Like a leg press on a weight machine this exercise makes you work against gravity. Non weight bearing flexibility training exercises.
Finish your workout with a non weight bearing stretching sequence to help you stay flexible and mobile. Keeping your body in one long line bend your arms and lower. Modified pushups leg raises hip lifts modified planks sit ups crunches and more. These workouts can include basic moves such as standing and rising on your toes lifting your own body weight with exercises like push ups or squats and using equipment such as.
Non weight bearing bodyweight strength exercises.
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