Weight Bearing Exercise for Bone Health
These exercises are aimed at people who are concerned about their
bone density and are looking for low impact safe exercises to do at
home as part of their daily routine.
If you are able to do so, regular weight bearing activities such as yoga,
Pilates, running, aerobics and weight lifting will ensure your bone
density remains at a good level, no matter your age.
Wall Press-ups
Stand facing a wall, about one step length away from the wall.
Engage your shoulder muscles by pulling them back and down –
imagine you are “tucking your shoulder blades into your back
pockets”. Then reach forward, placing your hands flat on the wall and
perform the press up.
Most people will manage at least 20 of these, I recommend 3 sets of
twenty daily.
Banchory Chiropractic Clinic
www.banchorychiropractic.co.uk
Air squats
Squats don’t have to be tricky. Even a very gentle squat will increase
the load on the lower limb bones; which will help to improve bone
density.
Start off with your feet a comfortable distance apart, hip width or
slightly wider will suit most people. Feet can face forwards or be turned
out slightly. Tilt your bottom backwards (as if you were “sticking your
bum out”) so that you create an inward curve in your lumbar spine.
Gently squat down as far as is comfortable, or as far as you can until
your lumbar spine begins to straighten. Try to keep the weight through
your heels. As soon as it does then push upwards to standing again
using your glute muscles. To increase the weight bearing aspect, use
some light hand weights in both hand.
Try doing 3 sets of 10, increasing the repetitions as they become easier
and it is more comfortable to do so.
Banchory Chiropractic Clinic
www.banchorychiropractic.co.uk
Lunges
With feet hip width apart, take a step forward and keeping the weight
through your heel on the front foot, bend both your knees as far as it is
comfortable to do so. Keep your lumbar spine curved as with the air
squat. Using primarily the glute muscles of the front leg, come back up
to standing and repeat with the opposite leg forward. Keep the
movement slow and controlled, this makes them far more effective for
increasing bone density.
Banchory Chiropractic Clinic
www.banchorychiropractic.co.uk