Osteoporosis Exercises for Hips
Free step-by-step 10 minute exercise video by Michelle Kenway Physiotherapist
Osteoporosis exercises for hips video teaches you 3 great osteoporosis exercises to help you safely improve your hip bone density. Designed and presented with step-by-step physiotherapist guidance, the format of these exercises for osteoporosis is based on recent scientific research into those exercises shown to be most effective to improve bone health. These osteoporosis exercises will also minimise pressure on your pelvic floor making them ‘pelvic floor friendly’ too.
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The osteoporosis exercises for hips presented in the following video are ideal for most women seeking to strengthen their bones for osteoporosis, osteopenia or osteoporosis prevention exercises.
These exercises are appropriate for women with normal BMD (bone mineral density) and those with moderate fracture risk (T score between -1 SD and -2.5 SD).
Individuals with a high fracture risk (BMD below -2.5) with or without traumatic fracture(s) are advised to seek their doctor’s approval before commencing these or any strength training exercises.
These osteoporosis exercises for hips are ideal for women who are looking for safe alternatives to strengthen their hip bones whilst living with pelvic floor dysfunction including pelvic prolapse, incontinence and after pelvic surgery. The exercises demonstrated require very little equipment and can be performed at home.
Note to ensure the smooth viewing of the video, it is recommended that you press on this play arrow and then when the video starts loading you press the ‘pause’ button until you can see that the entire video has loaded. This will help avoid the video stopping to load while you watch.
Michelle Kenway Physiotherapist and exercise instructor for women guides you through the following osteoporosis exercises for hips:
1. The clam using dumbbell weights
2. The side leg raise using dumbbell weights
3. The floor bridge using dumbbell weights
Osteoporosis exercises and pelvic floor dysfunction
If you have been diagnosed with decreased bone density you may also have been advised that resistance exercises for osteoporosis can help to improve your bone density. This presents a great challenge for women who also have pelvic floor dysfunction. This is because lifting heavy weights and using the wrong technique can cause pelvic floor problems such as prolapse or incontinence. Resistance exercises can be potentially harmful for women who have had pelvic surgery in the past such as bladder surgery, prolapse surgery or hysterectomy surgery. For this reason you need to take care with the resistance exercises that you undertake and also use the correct technique for bone strength exercises to protect your pelvic floor and improve your bone health, especially if you also have pelvic floor problems.
For more information on how to exercise safely improve your strength and fitness and protect your pelvic floor refer to Inside Out – the essential women’s guide to pelvic support by pelvic floor experts Michelle Kenway (Physiotherapist) & Dr Judith Goh (Urogynaecologist)
Please read our disclaimer regarding this information
This information is provided for general information only and should in no way be considered as a substitute for medical advice and information about your particular condition.
While every effort has been made to ensure that the information is accurate, the author accepts no responsibility and cannot guarantee the consequences if individuals choose to rely upon these contents as their sole source of information about a condition and its rehabilitation.
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