The complex of therapeutic exercises for osteoporosis.
Osteoporosis and tendency to softening of bones, if there are no contraindications, beneficial physical activity has a beneficial effect on bone mass. But we must remember that the load should be gradual and vary depending on the age of the patient. Gymnastic exercises should be performed for 20 minutes a day, reports the Chronicle.Ino with reference to healthinfo.ua.
A great effect can bring daily walk for a distance of not less than 3 km away. Useful sports, contributing to the preservation of motor activity, but not associated with injury risk (swimming, walking, Cycling, playing on a home bike).
The complex of therapeutic exercises for osteoporosis
Exercise 1. Starting position – lying on his back. Breath free. On account of 1 pull the toes themselves, to stretch the muscles of legs, thighs and buttocks, straighten your back and press your palms to the floor with tension of muscles of hands. On 2 to relax muscles. Repeat 5 to 10 times, gradually increasing the number of repetitions. To perform the exercise gently, slowly, carefully (as all the other exercises of the complex).
Exercise 2. Starting position – lying on his back. Breath free. On 1 bend your legs at the same time to ankle joints and knees, leaning on your heels, press your palms to the floor and stretch the abdominal muscles. On 2 to return to the starting position and relax the muscles.
Exercise 3. Starting position – lying on back, knees bent, feet resting on the floor. Breath free. On account of 1 stretch the top back, resting on the floor with his palms and tensing the abdominal muscles and buttocks. On 2 to relax muscles. Repeat 5 to 7 times.
Exercise 4. Starting position – lying on his back. Breath free. On a 1 to lift up the opportunities left leg straight while you touch your right hand to the front of the thigh, the right leg remains on the floor. On 2 back to its original position. To change leg and arm. The total number of repetitions is from 4 to 8 times.
Exercise 5. Starting position – lying on back, knees bent, feet resting on the floor. Breath free. On account of 1 lift foot, focusing on heels and hands and head, while straining muscles of the abdomen. On 2 to return to the starting position and relax the muscles. Repeat 5 to 10 times.
Exercise 6. Starting position – lying on back, arms at sides, knees bent, feet resting on the floor. Breath free. On a 1 to lift up the pelvis, resting on the feet, while shoulders and hands off the floor not to interrupt. On 2 back to its original position. Repeat 4 to 8 times.
Exercise 7. Starting position – lying on back, arms at sides, knees bent, feet resting on the floor. Breath free. On account 1 press the knees up to your chest, hugging them tightly with both hands. On 2 back to its original position. Repeat 4 to 8 times.
Exercise 8. Starting position – sitting on the floor with straight legs, the emphasis on direct hands. Breath free. On account of 1 stretch the abdominal muscles and buttocks. On 2 relax them. Repeat 8-10 times.
Exercise 9. Starting position – standing on the floor on all fours. Described above exercise is the “Cat back”. It can be performed on a fitball as shown in the figure. Inhale – to bend back, to raise his head up. Exhale – bend your back (if possible), the head lower down. Repeat 7-8 times.
Exercise 10. Starting position – standing on the floor on all fours.
Inhale – left hand to pull forward and left leg back, focusing on the sock. Exhale – return to its original position.
Repeat the exercise for the right hand and foot. It can be performed on a fitball. The total number of repeat 5-10 times.
Again it should be noted that all exercises should be performed slowly and without sudden movements.
