Hey everybody, it's Wonder.. I mean Doctor Jo. Today I'm gonna show you some exercises
for Osteoporosis. So let's get started.
So my grandmother had osteoporosis, and it was
really sad watching her just kind of have those fragile bones and not be able to do
very much. When she had it, I don't think there was a lot of research out there showing
that weight training is really good for osteoporosis. I think people are scared cause you hear this
"brittle bone" thing and you don't want to use weights cause you think it's gonna make
it worse. But getting that stress on those bones, the right amount of stress, not too
much stress, actually helps make the bones stronger. So using weights, using resistive
bands, is the best way to go. The first exercise is gonna be a squat with a chair. Your gonna
spread your feet out a little bit wider than you would with a normal squat. This will take
a little bit of pressure off the joints, but you're still getting that good weight resisted
exercise. So usually you'd be about shoulder width apart. Take your feet slightly further
out than that. You're gonna use your chair as a target, but don't sit all the way down.
You're just gonna kind of tap your bottom, and then come back up. Try and keep your knees
behind your toes so you're really sticking your bottom back, looking for that target.
So come down, tap it just a little bit and come back up. If you need to sit all the way
down, that's fine, you can do that, but try to just tap it a little bit, so you're really
getting that strengthening portion of the squat. So coming down, try and keep those
feet nice and flat, and then come back up. Just start off with about 10 of these, and
maybe work your way up to about 20. So the next ones are gonna be standing doing a hamstring
curl. Now with the hamstring curls, if you have ankle weights that's probably the best,
but you're gonna start off with no weights at all, see how you feel. If you feel good,
then you can get some ankle weights, like 1 or 2 pounds, and then use those. You want
to be nice and upright, keep the top part of your leg straight down if you can. And
then you're just gonna bend at your knee bringing your heel back to your bottom. So it's going
back this way and slowly come back down. Try not to bring it forward, if your hip flexors
are tight, that's what happens, it will come forward, but to get the right exercise, you
really want that leg to go back, and you'll feel a little pull in the front. And then
slowly come back down. So make sure you do both sides with these, so still kicking back
and then coming back down. And then adding weights if this is too easy for you. Then
the next one is gonna be a heel raise. So with your feet about shoulder width apart,
make sure and hold on for balance if you need to, just come up on your toes and slowly come
back down. So don't just plop it back down. You don't want to hurt the heels of your feet,
but nice and slow and controlled coming back down. So up and back down. So then the next
one is gonna be for your arms, and you're gonna get a resistive band or weights. So
with the band, make sure you step on it nice and firm. You don't want it to come flying
back up to your face and pop you. But you want it tight enough where you have already
some resistance with your arm all the way down. Keep your elbow by your side and just
pull up into a curl, and slowly come back down. Don't try and do this. A lot of times
people want to bring that elbow up, but again that's changing the exercise a little bit.
So keep it nice and close. Curl up and then slowly, and controlled that band back down.
So again, starting off with just 10 - 15 of these. You can work your way up 20 - 25. And
then if this gets really easy, you can get a stronger resistive band. And then the last
set of exercises, again, you can work your way up to having ankle weights or using a
resistive band, but I'm just gonna show you without anything first, and then you can progress
as you get stronger. So it's just gonna be a 4-way hip movement. So starting off, keep
that leg nice and straight. Keep your toes pointed forward, and you're gonna kick out
just a little bit, and then come across your body. So it's kind of a 1, 2 movement. The
out, and then coming all the way across. Make sure and hold on to something if you need
to cause you don't want to be off balance and then end up falling over, even if it's
just a finger on that chair or counter top. And then back and forth. Try not to turn your
foot out cause again that changes the muscles you're using, keep that toe forward. Almost
like you're leading with your heel to go out. And then swing it across. And then the last
one is going forward and then coming back as well. So again, it's a movement. It's not
just stopping here. It's going all the way back, and then all the way forward. So again
just starting off with 10 - 15. If you get to 20 - 25, then you can add a little ankle
weight, or then start using your resistive band. So those were your exercises for osteoporosis.
If you have any questions, leave them in the comments section. If you'd like to check out
some other videos, go to AskDoctorJo.com Don't forget to like us. And remember, be safe,
have fun, and I hope you feel better soon.