Exercise therapy for osteoporosis: types, doctor's recommendations, indications and contraindications

Osteoporosis is often referred to as the “silent killer” or the “silent epidemic.” This is due to the fact that this pathology is a progressive disease of the human skeleton, which is caused by a violation of the metabolic processes that occur in bone tissues. In this case, there is a significant decrease in bone density, against the background of which their fragility increases. It is worth noting that if you examine all people, almost every third person over the age of 40 can be diagnosed with osteoporosis.

Consultation with a doctor

When this pathology occurs, first of all, doctors recommend starting to engage in physical therapy. However, before starting exercise therapy for osteoporosis, it is worth paying attention to the recommendations of specialists, indications and contraindications.

Types of Exercise

First of all, it is worth saying that it is not recommended to engage in such events without prior consultation with a specialist. If we talk about the varieties of physical exercises, then there are 2 main areas. It is worth considering them in more detail.

First of all, exercises are performed when a person is in a standing position or during his movement. This category also includes aerobics, jogging, outdoor sports and gymnastics. In this case, in some situations, a set of exercises is allowed, in which a small load is placed on the body weight. In this case, in the process of physiotherapy exercises with osteoporosis, a person acts on the areas that are most susceptible to dangerous pathologies. This means that most of the exercises are aimed at developing the spine and proximal femur.

However, in this case, you should refuse to run long distances. It is also recommended to consult a doctor. If a person plans high-intensity gymnastic exercises that are associated with certain loads, then special care must be taken. If the patient suffers from osteoporosis, then this category of exercises may even include jumping or any other activity during which the legs are torn off the ground.

Exercises gymnastics

The second category of exercise therapy for osteoporosis includes endurance strength training. In this case, we are talking about weight lifting, bodybuilding, swimming, cycling or training on special simulators. With such exercises, there is strong resistance. Accordingly, a person experiences much more stress.

It is logical that a similar type of exercise therapy for osteoporosis of the spine and lumbar region is not recommended in every situation. As a rule, such training can be resorted to only by young people whose pathology has not yet reached a serious stage. In this case, strength exercises will help not only to cope with the beginning symptoms of the disease, but also help to increase muscle mass, improve balance and much more.

Features of classes

Physical therapy for osteoporosis of the spine and other parts of the musculoskeletal system can be considered an effective method of treating pathology only if the gymnastics is performed in accordance with all the recommendations of the doctor. Be sure to have the correct formation of muscles and thickening of the bones. Therefore, a set of exercises is selected individually.

Of course, if we compare exercise therapy for osteoporosis of the spine with drug treatment, then in the first case there are no serious contraindications. If a person fears that he might worsen his condition, then in this case, as a rule, experts recommend performing a regular 30-minute charge twice a week. Even these exercises will be enough for a person to increase bone mass by 5%. Due to this, the development of the disease is noticeably weakened. In addition, if we are talking about normal exercises, then in this case, exercises can be performed at any age. However, older people are still advised to consult a specialist.

Does all sports help you recover faster

If we talk about certain types of exercises with the use of force, then in this case it is very difficult to answer this question. Of course, physical education for osteoporosis and other pathological conditions only favorably affects the state of health, even with very complex diseases. However, there are a number of exercises that may not only not help a person suffering from osteoporosis, but also cause quite serious harm. Therefore, the set of classes should be selected only by a professional who will study the clinical picture of the patient, and also take into account the characteristics of his body. The main goal of exercise therapy is to strengthen muscles and build bone mass. However, such activities should not harm the patient.

With a trainer

First of all, the general state of human health is taken into account. Special tests are carried out to help determine the amount of bone mass that he lost during the development of osteoporosis. Before proceeding to the assigned classes, it is necessary to choose the optimal set of exercises. In no case should he do harm.

How to choose the right set of exercises

When a specialist prescribes a particular type of exercise therapy for osteoporosis to a patient, in this case he draws attention to many factors. If we talk about the most recommended types of physical activity, then, as a rule, it is recommended to engage in:

  • Aerobics. In this case, it is possible to quickly strengthen the muscles. Exercises consist of climbing stairs, dancing or walking.
  • Strength training. Allowed in rare situations. Exercises like this help strengthen your back muscles.
  • Water gymnastics and swimming. In this case, the exercise involves the maximum amount of muscle.
  • Yoga or stretching. This variety of therapeutic measures is necessary if a person needs to improve flexibility.

An ideal option is one in which exercise therapy for osteoporosis of the spine will include all the categories described above. In this case, it is possible to obtain the most noticeable result.

Useful Tips

First of all, it is worth paying attention to the fact that experts do not recommend starting exercises very actively. In the initial stages, you need to perform a minimum number of repetitions. The time spent on training increases gradually.

In the process of exercise, you can not make sudden movements, as well as resort to excessively intense loads. If during a particular exercise there is a risk of a fracture, then it is better not to perform it.

So that exercise therapy for osteoporosis is beneficial, it is worth doing jogging, bending, squats and turns. However, if we are talking about a similar pathology, then in this case, therapeutic classes are carried out at a slower pace. Under no circumstances should weights, weights, or dumbbells be lifted.

Finger development

Although many consider yoga to be a rather gentle variety of exercises, one must understand that some poses are given to patients very hard. Not every beginner can immediately cope with such serious loads.

If the weather is good outside, then it is best to conduct classes in the fresh air. For example, for swimming, you should find a clean pond or go for a bike ride in a picturesque park.

A complex of training for the spinal column

In this case, first of all, it is necessary to start performing simple exercises, mainly from a prone position. Gradually, training can be complicated. If we talk about strength exercises, then they are possible only in that situation, if the pathology is in remission.

If we talk about the main set of training for osteoporosis of this type, then first of all it includes the tilts of the body.

You need to stand in a standing position and close your legs. After this, the tilts of the body with the upper limbs extended in front of themselves are performed. First you need to lean forward, and then to the sides. Training is very slow. It is recommended to perform 10 repetitions. If your hands are hard to hold, you can use a towel that stretches between your limbs.

Therapeutic gimanastika

The next exercise is to raise the upper limbs, which are closed by the fingers of the hands into the castle. After that, it is necessary to bend forward a little. Perform this exercise is recommended no more than 15 times.

You also need to try to set your feet shoulder width apart, spread your arms to the sides and slowly rises first right foot and then left. In this case, there is a slight deflection in the back. When the right leg is in the air, you need to pull the left hand to it. The same thing is repeated with the second part of the body.

However, it should be borne in mind that physiotherapy exercises cannot include sharp turns, bends and jumps when it comes to a degenerative form of the disease.

Exercise therapy for osteoporosis of the hip joints

In this case, recovery exercises are also recommended to start from a prone position. Especially when it comes to the advanced stage of the disease. Thanks to this, it is possible to minimize the loads that fall on the joint. If the exercises are performed correctly, then in this case it is possible to partially restore the bones and the surrounding tissues. In this case, there is a certain technique for performing exercise therapy and exercises for osteoporosis. For this, the patient should:

  • Sit horizontally on a flat surface and extend your arms along the body. After that, it is necessary to raise one leg above the surface by approximately 45 degrees and hold it in this position for several seconds. The same procedure is performed by the second lower limb.
  • Bending the knees, pull them to the chest, avoiding pain. The exercise is repeated no more than 15 times.
  • While in the starting position, bend the legs at the knees (house). Feet should be firmly pressed to the surface. After this, it is necessary to smoothly move the knees to the sides to the maximum possible position (if the exercise is painful, then legs should not be spread much). Feet should remain on the floor.

After some time, you can perform similar exercises in the sitting or standing position. Additionally, shallow squats are allowed. However, the patient should hold on to the back of the chair. During the exercise, the feet are maximally bred with socks apart.

Exercises for osteoporosis of the hands

Pathology of this type often affects the upper limbs of a person. In this case, it is definitely recommended to do therapeutic exercises. In order to restore the normal functioning of the hands, it is recommended to perform the following exercises:

  1. Clutch your fingers into a fist, and sharply relax your hands. Repeat 10 times for each upper limb.
  2. Connect and spread out fingers as much as possible. This exercise helps to reduce strong stress.
  3. Rotate first with each brush, and then with the fingers of the limbs.
  4. In turn, touch the thumb pad to the index, middle, ring and little fingers.
Hand exercise

There is also a simple exercise that will help you develop your arms faster and regain lost motility. To do this, it is enough to scatter a lot of small objects (for example, paper clips or cereals) on the table and collect them. Warm baths also have a positive effect on the limbs. This helps to improve blood flow in the hands.

What exercises are strictly prohibited

When performing exercise therapy for osteoporosis of the spine, it must be borne in mind that there is a huge list of activities that are not recommended. First of all, it is strictly forbidden to play sports. If we are talking about golf, tennis or yoga, then such exercises are allowed only if the patient is less than 35 years old and the pathology is at an early stage.

You also need to exclude:

  • Any gymnastic exercises in which you need to perform jumps.
  • Any gymnastics, in which loads of rotational and axial type are carried out (only if we are talking about osteoporosis of the spine).
  • Fast run.
  • Gymnastics traumatic type.
  • Martial Arts
  • Lifting weights, even when it comes to weights of minimum weight.
  • Exercises that mean "work on wear." If you overdo it and perform too many repetitions, then even the simplest gymnastic procedures can be harmful. In no case should overvoltages be allowed.
At the doctor's

Finally

Experts strongly recommend that you perform such procedures exclusively in the presence of a doctor and trainer. Particular caution should be exercised if exercise therapy is prescribed for a lumbar hernia. In this situation, the list of prohibited exercises is increasing significantly.


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