Best squat exercises for osteoporosis

Best squat exercises for osteoporosis

According to the National Osteoporosis Foundation, osteoporosis is a disease in which bones become brittle and can be more susceptible to fractures. In addition to the wrist, most breaks occur in the hips and spine. Exercise, along with proper diet and calcium can help strengthen bones in these areas. One of the most effective in strengthening the bones of the hip and spine exercises are squat and squat exercises best are what keep the spine and hips straight and stable during the movements. Always check with your doctor before starting any exercise program.
Niagen

About exercises

There are two types of squat that are better for people with osteoporosis - plie squats and performed in a Smith machine. Plie Squats can be done with or without weights. It is better to start slowly and your body will get used to the movements. Plie squat helps develop the muscles of the legs and buttocks, which will help to better stabilize the hips and spine. It helps strengthen bones and muscles surrounding the plie squat to do and you alone. But you might consider at a later time to do squat on the Smith machine, once you gain strength in the thighs and buttocks. These are great shelves with mobile bar attached that you can put on weight. Smith machine, unlike the traditional sitting cross-legged,

He keeps hips and back straight as you move the weight up and down. You can put your feet forward a few inches relieve pressure on the back.

Vydox Plie Squats

It is best to start using a strong chair or two door handles for support. This will allow you to take the weight off your legs until you get used to this process. It begins in a wide stance, with two fingers pointing outward in a comfortable position. Keeping the back straight and the knees in line with your toes and stomach, bend your knees and inhale as you cut yourself slowly for a period of about 6-8 inches. Exhale as you push up. Do 10 repetitions, if you can. Start doing exercise only once. Later, I do three or four times. Do not go too far, because this would put a lot of pressure on the hips and muscles. Once you gain some strength in the legs, you can do this exercise without the support. Put small weights on the thighs to build more of the legs, back and hip strength.

Smith squat machine

Only after doing this exercise to have been used to do plie squats with weights. Let's start with the weight of the bar. You can add weight as you get used to the movement. Grab the bar and the position of the feet forward slightly more than shoulder width. Duck under the bar and put it on the fleshy part (trapezius muscle) behind his shoulder and his neck. Inhale as you bend your knees to 45 degrees and 90 degrees. Exhale and come back up. Do 10 repetitions. Repeat three times (sets). Start sitting cross-legged quarter (45 degrees) until you get used to this process.