Osteoporosis exercises for spine, strength and posture
Free 10 minute video guided osteoporosis exercises presented by Michelle Kenway Physiotherapist
These osteoporosis exercises are designed to help you :
- exercise safely for improved bone health
- prevent mid spine fractures that cause dowager’s hump
- promote improved bone density of your spine
- improve your posture
- safely improve your back strength
- protect your pelvic floor as you exercise.
For your complete 30 minute physiotherapist-guided professional osteoporosis exercise program see our Bone-Fit for Beginners DVD
Please scroll down to view video
Who is this exercise video suited to?
These exercises for osteoporosis are appropriate for women with normal BMD and most women 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 fracture(s) are advised to seek their doctor’s approval before commencing these or any strength training exercises.
These exercises are ideal for women looking for bone strength exercises whilst living with pelvic floor dysfunction including pelvic prolapse, incontinence and after pelvic surgery.
Get set to learn these spine osteoporosis exercises:
1. Posture correction
2. Rotator cuff exercise using dumbbell weights
3. Low dumbbell row exercise using dumbbell weights
4. Push back exercise using dumbbell weights
These exercises for your spine are designed and presented with step-by-step physiotherapist guidance. The format of these osteoporosis exercises is based on recent scientific research into those exercises most effective for bone health and osteoporosis of the spine. They 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.
Osteoporosis exercises and pelvic floor problems
If you have been diagnosed with decreased BMD (bone mineral density) you are probably aware that weight training is often prescribed to improve BMD. Heavy resistance training poses a big problem for women with pelvic floor problem such as prolapse or incontinence OR previous pelvic floor surgery such as prolapse repair, hysterectomy or incontinence surgery. Resistance training with heavy weights and the wrong strength training techniques can make pelvic floor problems much worse. Resistance exercises can be harmful for women who have had pelvic surgery. 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.
Copyright © Pelvic Exercises.com.au
Thank you for the exercises. They have really helpful during my recovery from a TAH in March. I am due to see the consultant again in September to discuss a prolapse repair (rectocele). I had bulging before my hysterectomy and have lost a lot of strength in my pelvic floor since the op. Do you think a gyneacologist is the best surgeon to preform this op or is it best to seek a second opinion from a surgeon who specialises in that field.
Thanks
Katie
Hi Katie
Gyaecologists specialise in this field. I am so glad the exercises have been helpful for your recovery. Michelle
Dear Michelle, I have been following your videos as best as I can it is a slow process but I do feel that it is helping at a lower impact my lower inner thighs have suffered a lot of muscle loss within that area along with the upper arms I was wondering with the wall lunges with the ball also with upper arms should I be following and continuing the videos as you have, or should there be a variation of those having trouble with finding the right size and strength of ball as the one I have been using is not as big as the one you use I live here in the states and tried just about every place I can find in the store. Have recently contacted the fit web site but am waiting on how to go about ordering one I have been walking again in my area when I can I recently was given a maternity support belt which seem to be helping in the beginning when I needed to stand at my retail job but now I have been finding it puts to much pressure on my bladder so that I need to not use it as much . One more thing is I have made sure that I have gone to more fiber diet but I think that it has caused me to over fiber my balance and have noticed at times feeling bloated along with a little bit on incontinence with my bowels maybe not enough liquid and to much fiber can your bladder prolapse travel from front to the back. So everything is a process I realize. I have very limited doctor coverage and I realize that everything you contact me about is not a cure but you have been the only one to really help me with my condition thank you michelle, claudia
Hi Claudia
Thank you for your comments and questions. Yes I agree that being bloated with too much fibre (insoluble fibre that doesn’t break down readily) can have an effect on your bladder. This can be simply due to wind in the abdomen placing pressure on the bladder.
As far as strength exercises go, lunges don’t have to be performed using a fitball, they can be done simply holding onto the back of a chair placed upright beside you when commencing. Sometimes for ball wall squats a large basketball can be used behind the back simply to help slide up and down the wall. Here are some links for leg exercises, the first is for hip exercises and the next is general leg strength exercises that should be kind to your pelvic floor. I hope these help you Claudia, yes it is a long process that takes alot of perserverence. Keep at it and it will pay off…regards Michelle