If you feel pain or discomfort during any exercise, reduce the repetitions or skip it.
If you have other subjective complaints, consult your doctor.
Easy exercises against osteoporosis at home
Exercise 1 – Posture Correction
The exercise aims to correct posture and improve the functioning of the back muscles.
Stand straight with your back to the wall.
Tighten your abs, pull your chin back, and straighten your back.
With proper body position – the back of the head, middle of the back, buttocks and heels should be in one line and touching the wall.
Stay like this for a few minutes without holding your breath.
Exercise 2 – Improving Gait
The exercise aims to improve posture, gait and coordination.
Walking strengthens the lower limbs, the heart and maintains body balance.
For walking to be as effective as possible, proper gait must be observed.
Keep your head straight and look forward.
Keep your back and neck as straight as possible.
Gently tighten your abdominal muscles.
Move your hands freely and naturally
Don’t hold your breath.
Walk for 5-10 minutes, maintaining good gait and coordination.
Exercise 3 – Hands on the wall
The exercise aims to stretch the back and improve shoulder movements.
Stand facing the wall with your feet shoulder-width apart.
Inhale, tighten your abdominal muscles slightly and raise your hands to the wall (1)
Exhale and return your hands to the starting position.
Repeat the exercise 5 times.
Inhale and raise your right hand against the wall and extend your left hand slightly back (2)
Exhale and return your hands to the starting position.
Do 5 reps for each arm (3)
Exercise 4 – Chin Tuck
The exercise aims to correct the position of the neck and shoulders.
Sit on a chair and look straight ahead.
Keeping the head horizontal, slowly pull the chin back.
Place your hands on your hips to help straighten your back.
see continuation on next page
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