Exercises for osteoporosis - gentle gymnastics for the spine, back and hips
Take your time for your osteoporosis training, move slowly with little force and take breaks if necessary. Some exercises can be done standing up, others sitting down. Please seek medical advice beforehand as to which exercises are suitable for you. The following exercises are specially designed for osteoporosis patients (with osteoporotic vertebral fracture).
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Standing exercises: Posture training and muscle training
Straightening the cervical spine
Aim: posture training, stretching the neck muscles
Starting position: Stand upright and hip-width apart behind a chair.
Exercise
- Place two fingers on the chin.
- Push your head with your chin towards your back until you feel a stretch in your neck muscles.
- Hold the position for 10 seconds and return to the starting position.
Dosage:
5 repetitions
Lift leg sideways
Aim: Strengthening the lateral hip muscles
Starting position: Stand behind a chair and hold on to the backrest.
Exercise:
- Shift your weight onto one leg and lift the other straight leg up to the side.
- Lower it slowly again. The upper body remains upright.
Dosage:
1 set x 10 repetitions per leg
Foot rocker
Aim: Strengthening of the calf muscles and dorsal flexors of the feet/stabilisation of the leg axis.
Starting position: Stand behind a chair.
Exercise:
- Slowly lift your heel (do not overstretch knees), slowly lower your heel again, lift your toes, lower your toes again.
Dosage:
10 to 20 repetitions
Strengthening exercise with the training band
Pull to the side
Aim: Strengthening of the shoulder girdle and back muscles.
Starting position: Stretch your arms forward shoulder-width apart and hold the training band firmly.
Exercise:
- Move your outstretched arms evenly to the side while keeping the band taut. (Keep your hands at shoulder height if possible).
Dosage:
10 repetitions
Seated gymnastics for back and legs
From the seat to the stand
Aim: Strengthening the "leg extensors"
Starting position: Sit upright on a chair with your legs hip-width apart.
Exercise:
- Pull your feet slightly behind the chair.
- Lean your upper body slightly forward and stand up. (If necessary, support yourself on the chair with both hands).
- Keep your gaze forward and move backwards in small steps until your legs reach the edge of the chair.
- Slowly lower your buttocks onto the chair. (Hold on to the chair if necessary)
Dosage:
10 repetitions
Rowing while sitting on the chair
Aim: Strengthening of the shoulder girdle and back muscles.
Starting position: Sit upright on a chair. Hold one end of the training band with each hand and place both feet in the middle of the band.
Exercise:
- Pull the training band upwards and backwards next to your body with both hands at the same time until your hands are level with your torso. The elbows are bent at the same time ("rowing movement").
Dosage:
10 to 20 repetitions
Osteoporosis and exercise: Which sports are suitable?
Sport and exercise help to prevent osteoporosis. To protect against bone fractures, it is particularly important for osteoporosis patients to counteract muscle loss and stay active. Daily walks and climbing stairs are easy to integrate into everyday life. Strength training, tai chi, swimming, cycling or Nordic walking are examples of suitable sports. Meditative relaxation exercises, which enable a calm movement sequence, train the sense of balance and strengthen mental equilibrium, are also suitable and can usually be easily implemented by osteoporosis patients.
Do you enjoy playing sports in a community? Find out about local opportunities: Look for local osteoporosis groups, community college offers, fitness facilities or similar offers.
