Osteoporosis exercises for hips at home for women and men that help you safely strengthen your hips. Physical Therapist Michelle Kenway from www.pelvicexercises.com.au guides you step by step through two osteoporosis hip strengthening exercises. These simple resistance training exercises are suitable for most individuals to perform at home including beginners with osteopenia or mild to moderate osteoporosis.
Osteoporosis Exercises for Hips Timestamps
0:23 Best exercises for osteoporosis for hips
0:55 Bridging exercise for osteoporosis hips
2:21 Bridging exercise with resistance
3:19 Clam exercise for osteoporosis hips
4:43 Clam exercise with resistance
5:27 Number of hip exercises for osteoporosis
Osteoporosis Exercises for Hips at Home
The best osteoporosis and osteopenia exercises for hips to do at home are buttock strengthening exercises including strengthening exercises for Gluteus Maximus and Gluteus Medius muscles.
No. 1 Osteoporosis Exercise for Hips - Bridging
Bridging exercises strengthen the largest buttock muscle, Gluteus Maximus. This gluteal muscle attaches to the hip and bone mineral density gains are made near the attachment point of this muscle tendon. Small bone cells called osteoblasts lay down new bone in response to strain on the hip bones. Strain is created by progressively loading bones with increased resistance over time.
Bridging Exercise for Beginners
*Start lying on your back
*Pillow support for head and neck
*Take feet and apart wider than hips
*Turn toes to face outwards
*Maintain the inward curve in the lower back
*Press down through the heels to raise the buttocks off the ground
*Lower the buttocks slowly back to the ground
*Maintain the normal inward curve in the lower back throughout
*Add resistance gradually by placing a 1lb or 1-2kg weight on the pelvis
No. 2 Osteoporosis Exercise for Hips - Clam
Clam exercise creates an unusual strain on the hip bones because it involves a rotational movement of the hip joints. This exercise strengthens the Gluteus Medius muscles that attach to the hip bones.
Clam Exercise for Beginners
*Start lying on one side
*Head and neck supported by a pillow or cushion
*Bend both knees to approximately 45 degrees
*Maintain the normal inward curve in the lower back
*Raise the upper most knee just off the lower knee
*Use your uppermost hand to feel Gluteus Medius activation
*Keep your feet together throughout this exercise
*The lower limb remains in contact with the supporting surface
*Avoid spinal rotation
*Add resistance gradually by placing a 1lb or 1-2kg weight outer uppermost thigh towards the knee
Number of Osteoporosis Exercises for Hips at Home
Aim to complete 8 repetitions x 2 of resisted hip bone density exercises on at least 2-3 alternate days of the week. Osteoporosis exercises for hips for beginners start with unresisted hip bone density exercises up to 10 repetitions x 3 on 2-3 alternate days of the week.
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References
Gluteus Maximus Muscle Image Creative Commons File:Sobo 1909 294.png|Sobo 1909 294
Gluteus Medius Muscle Image Creative Commons CC BY-SA 3.0, commons.wikimedia.org/w/index...
Video editing Jonah Bobongie
Music That Kid Goran licensed user
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