One of the most effective osteoporosis exercises for hips that you can do safely at home.
Hi, I'm Michelle and today I'm going to guide you through two great exercises for
osteoporosis for hips, and also osteopenia that you can do at home and these exercises are both
for women and for men. Now, the most effective exercises you can do for osteoporosis for hips
are exercises for the muscles that attach around the hip joint and these are the buttock muscles.
So the exercises we're going to do should feel safe and comfortable throughout and I'd like
you to stop the exercises if you feel any discomfort throughout. So let's start now
we're going to lie down, you can if you can't lie on the ground, you'll be able to
do these exercises lying in the bed as well, if that's much more comfortable for you to do so.
So starting with our first exercise, which is a bridging exercise where lying down. So
coming down line, I've got a pillow to support my hearing, you could use a pillow to support
your head and your upper back if necessary. Now you take your feet apart and your knees apart,
turn your toes outwards to make this exercise most effective. Now just basically this is
the bridge exercise, lifting and lowering like that. It's a really great buttock strengthening
exercise. It's also safe for your pelvic floor. So you can be feel assured if you've got pelvic
floor issues such as prolapse, that you're not going to worse than doing this at worse than
that condition during this exercise as well. So step by step, here's what you do, lying down,
keeping slightly wood curving your back. Now visualize squeezing your buttock muscles together
is if you're holding a 10 pound bill between your buttock muscles and what you then do
is you press down and lift up like that so buttock muscles are contracting, and then you lower down.
Now you don't necessarily need to lift too high, if that's uncomfortable for you back, keep all
these exercises in the range of comfort and pain free. But if you can lift higher, lifting up,
so you can lift the buttocks right up so that you nearly a straight line from your shoulders
through to your knees, and then lowering back down slowly. So you always start the exercises,
unloaded or unweighted. Until you've got the technique correct. Then once you've got the
correct technique, and you feel really confident, you can start to load. So I've got some weights
here. It starts with one to two pounds, or a kilo and you can use one way to in the middle of the
pelvis and lift and lower like that or you could use a weight either side of the pelvis and lifting
up that way and then lowering down slowly. Now, a couple of other little tips with this exercise,
if you think about pushing your toes away, so pushing away in that direction as you lift,
you'll activate your buttocks better, and you keep your heels fairly close to your buttocks,
not way out there because this is not a hamstring exercise. This is a buttock exercise so one more
time breathing in, breathing out, press down and then lower down slowly. That's our first exercise.
Second exercise is the clam. Now clam is a great exercise for hip bone strengthening as well. It
involves a rotational movement of the hip and this is an exercise or a movement that the body really
isn't normally accustomed to, which is why it's so effective for hip bone strengthening. So what you
do with this exercise is lie on a comfortable on your side comfortably support your head and neck.
And in this position, what you're going to do is you're going to lift the top knee directly away
from the lower knee. So when you're lining up, you make sure your knees are in alignment when
you look down, and you lift the top knee away from the lower knee, keeping the feet together all the
time. Now, you might have seen this exercise done like this, which is incorrect that involves spinal
rotation, we don't want any spinal rotation, we actually want to keep the spine straight,
and just get the movement from the hip. So the spine stays straight and as you just lift a
small amount, you can say I don't need to lift too high, and then back down slowly. I like to
use my hand here and this is where this muscle is it's the gluteus medius muscle to actually
feel it activate and gets hard under my hand I lift and then most importantly, it lowered down
slowly. That's when you make most of your strength gains. Now as you progress overtime,
when you feel confident in the technique, you can start to wait this exercise all loaded.
So you can use a strap on weight around the knee or you can use a dumbbell weight. Now it's no
use putting the dumbbell up here near the hip that won't load the joint. You actually need to
roll the weight down close to your knee, that long lever principle so that you're actually
then loading the hip joint effectively, your head stays down and then you lift up
and then you lower down slowly. So you lift for two, and you lower down 1,2,3,4 and one more time
lifting for two, and lowering down 1,2,3,4 and I will be going through the number of
exercises to do and how often to do them at the end of this video. So stay with me for that.
So how many exercises do we need to do? Ideally, you're doing these exercises for 2
to 3, lots of 8 to 10 repetitions, that means up to what's that eight, three is 24 to 30
exercises a day, you can start off with one pound or perhaps one to two kilograms when you start
to lift and progress that gradually. Ideally, you're also doing these exercises on two to three
alternate days of the week. So I really hope these osteoporosis exercises for hips help you with
your home exercise routine. As always, if you've enjoyed the video, when you find it beneficial,
I'd really appreciate it if you could give the video a like below because then YouTube
will share the video information with other women and men that can benefit too. So thanks
so much for watching today. I look forward to seeing you next time. Goodbye for now.