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Help Boost Bone Health with These Exercises

If you are at risk for osteoporosis—or already have it—a simple exercise plan featuring regular weight-bearing and resistance exercises can help you manage the condition.

Reviewed by Health Monitor Medical Advisory Board [1]
[2] [3] [4]
Hip extension
Hip extension

Use the same starting position as in the hip flexion exercise before. While exhaling, lift leg straight out behind you to about knee height without bending forward. Hold 2 seconds and lower. Repeat 10-15 times, then switch legs.

 
Towel wrist-builder
Towel wrist-builder

Grasp towel with both hands about 6 inches apart. Wring it as tightly as you can in one direction and hold 10 seconds while exhaling. Wring and hold in the other direction. Repeat 3-6 times.

 
If you have osteoporosis, there are some things you should never do:
  • Bend forward at the waist with your back rounded (this puts too much pressure on the vertebrae)
  • Toe touches
  • Sit-ups
  • Ab crunches
Updated July 13, 2011
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Source URL: http://www.healthmonitor.com/content/introduction/help-boost-bone-health-these-exercises

Links:
[1] http://www.healthmonitor.com/content/health-monitor-medical-advisory-board
[2] http://www.healthmonitor.com/print/13454
[3] http://www.healthmonitor.com/printmail/13454
[4] http://www.addthis.com/bookmark.php?v=250&username=xa-4caa142161376231
[5] http://www.healthmonitor.com/womens-health/osteroporosis/help-boost-bone-health-these-easy-exercises