Osteoporosis Exercises – Ask Doctor Jo
Osteoporosis Exercises – Ask Doctor Jo


Hey everybody, it’s Wonder.. I mean Doctor
Jo. Today I’m gonna show you some exercises for Osteoporosis. So let’s get started. So my grandmother had osteoporosis, and it was really sad watching her just kind of have
those fragile bones and not be able to do very much. When she had it, I don’t think
there was a lot of research out there showing that weight training is really good for osteoporosis.
I think people are scared cause you hear this “brittle bone” thing and you don’t want to
use weights cause you think it’s gonna make it worse. But getting that stress on those
bones, the right amount of stress, not too much stress, actually helps make the bones
stronger. So using weights, using resistive bands, is the best way to go. The first exercise
is gonna be a squat with a chair. Your gonna spread your feet out a little bit wider than
you would with a normal squat. This will take a little bit of pressure off the joints, but
you’re still getting that good weight resisted exercise. So usually you’d be about shoulder
width apart. Take your feet slightly further out than that. You’re gonna use your chair
as a target, but don’t sit all the way down. You’re just gonna kind of tap your bottom,
and then come back up. Try and keep your knees behind your toes so you’re really sticking
your bottom back, looking for that target. So come down, tap it just a little bit and
come back up. If you need to sit all the way down, that’s fine, you can do that, but try
to just tap it a little bit, so you’re really getting that strengthening portion of the
squat. So coming down, try and keep those feet nice and flat, and then come back up.
Just start off with about 10 of these, and maybe work your way up to about 20. So the
next ones are gonna be standing doing a hamstring curl. Now with the hamstring curls, if you
have ankle weights that’s probably the best, but you’re gonna start off with no weights
at all, see how you feel. If you feel good, then you can get some ankle weights, like
1 or 2 pounds, and then use those. You want to be nice and upright, keep the top part
of your leg straight down if you can. And then you’re just gonna bend at your knee bringing
your heel back to your bottom. So it’s going back this way and slowly come back down. Try
not to bring it forward, if your hip flexors are tight, that’s what happens, it will come
forward, but to get the right exercise, you really want that leg to go back, and you’ll
feel a little pull in the front. And then slowly come back down. So make sure you do
both sides with these, so still kicking back and then coming back down. And then adding
weights if this is too easy for you. Then the next one is gonna be a heel raise. So
with your feet about shoulder width apart, make sure and hold on for balance if you need
to, just come up on your toes and slowly come back down. So don’t just plop it back down.
You don’t want to hurt the heels of your feet, but nice and slow and controlled coming back
down. So up and back down. So then the next one is gonna be for your arms, and you’re
gonna get a resistive band or weights. So with the band, make sure you step on it nice
and firm. You don’t want it to come flying back up to your face and pop you. But you
want it tight enough where you have already some resistance with your arm all the way
down. Keep your elbow by your side and just pull up into a curl, and slowly come back
down. Don’t try and do this. A lot of times people want to bring that elbow up, but again
that’s changing the exercise a little bit. So keep it nice and close. Curl up and then
slowly, and controlled that band back down. So again, starting off with just 10 – 15 of
these. You can work your way up 20 – 25. And then if this gets really easy, you can get
a stronger resistive band. And then the last set of exercises, again, you can work your
way up to having ankle weights or using a resistive band, but I’m just gonna show you
without anything first, and then you can progress as you get stronger. So it’s just gonna be
a 4-way hip movement. So starting off, keep that leg nice and straight. Keep your toes
pointed forward, and you’re gonna kick out just a little bit, and then come across your
body. So it’s kind of a 1, 2 movement. The out, and then coming all the way across. Make
sure and hold on to something if you need to cause you don’t want to be off balance
and then end up falling over, even if it’s just a finger on that chair or counter top.
And then back and forth. Try not to turn your foot out cause again that changes the muscles
you’re using, keep that toe forward. Almost like you’re leading with your heel to go out.
And then swing it across. And then the last one is going forward and then coming back
as well. So again, it’s a movement. It’s not just stopping here. It’s going all the way
back, and then all the way forward. So again just starting off with 10 – 15. If you get
to 20 – 25, then you can add a little ankle weight, or then start using your resistive
band. So those were your exercises for osteoporosis. If you have any questions, leave them in the
comments section. If you’d like to check out some other videos, go to AskDoctorJo.com Don’t
forget to like us. And remember, be safe, have fun, and I hope you feel better soon.

32 thoughts on “Osteoporosis Exercises – Ask Doctor Jo”

  1. Holli D says:

    Thanks for another great video. I will add this to my daily exercise routine. I did some of these in therapy after my meniscus & lateral release surgery. We love you. Thanks for sharing

  2. Jude says:

    Damn girl, that jawline

  3. Tangle2Brook says:

    Thanks

  4. Judy K says:

    I have osteoporosis in my spine I am 66 going to have a bone infusion Reclast on Friday.Why did Doctor tell me not to bend forward, my husbands cousin is a Doctor she said ,by bending forward a piece of bone could break off at the spine and that would not be good.What do you think about the Reclast?

  5. Howard Norris says:

    Do you have any flexibility exercises for osteoporosis?

  6. Nice Manlangit says:

    me too. i had osteoporosis and im only 23 that time when i recognize it.. its so very painful.. i cant breath it well.. i cant stand or even sit.. my first attacked was so painful.. i thought i die that time.. 😭

  7. Rana Fahad says:

    Nice

  8. Lili Nealon says:

    Hi Dr. Jo! How often do you think these can be done? every day? every other?

  9. Haseeb Jan says:

    These exercises work for hip pain?

  10. Chelly says:

    Thank you for this video it's helping alot

  11. Neha Ahuja says:

    Can a person with knee problems do these exercises. ??

  12. Lali Laliko says:

    After exercise I always pain my back when I stop exercising it goes away. Why it should be like that?

  13. Nikki N says:

    Does osteoporosis heal? I am 21. Can I get it cured?

  14. Margaret Bailey says:

    Do the these exercises need to be done everyday or every other day. Thank you for your help.

  15. Nick Riggio says:

    Dr.Jo great as always!

  16. Dorothy Tom says:

    Imagine the "Squat" as hovering over a dirty toilet. I think most women will understand the concept, That will get you into correct form!

  17. Eliamma tg says:

    Im having severe back pain and no strength my back. What should i do

  18. Carol Powell says:

    I noticed you don’t have shoes on, should i do these without sneakers?

  19. Pratibha Bhandari says:

    Recently I was diagnosed with osteoporosis and I was shocked at first but I am used to it. I am trying to lose some of the belly fat I had and changing my eating. I was kind a like what went wrong inside my body as a result I became a patient of arthritis. I went through lots of video related with this disease. Among the precautions one has to make in order to stop wearing of the bone is keeping the body alkaline. This is what I discover first. My body used to be acidic most of the time regardless of what I eat. So keeping body alkaline is very important and then one must lose weight. Eating nutrients is important but if any food is making your body acidic then avoid such food for certain periods. It could be nuts, juice or any other food reduce reduce their quantity. Whenever you feel acidic, drink lots of water instead of medicine. Try to learn about calories obtained from certain food and also vitamins and nutrients. Your body and my body are not same so one has to do research by oneself to discover which food is causing one's body to be acidic is patients' job. One can advice one to eat certain foods but it is the patient who has to discover which food suits him/her. Keeping body alkaline very important.

  20. Pratibha Bhandari says:

    Recently I was diagnosed with osteoporosis and I was shocked at first but I am used to it. I am trying to lose some of the belly fat I had and changing my eating.

    Among the precautions one has to make in order to stop wearing of the bone is keeping the body alkaline. This is what I discover first. My body used to be acidic most of the time regardless of what I eat. So keeping body alkaline is very important and then one must lose weight. Eating nutrients is important but if any food is making your body acidic then avoid such food for certain periods. It could be nuts, juice or any other food reduce reduce their quantity. Whenever you feel acidic, drink lots of water instead of medicine. Try to learn about calories obtained from certain food and also vitamins and nutrients. Your body and my body are not same so one has to do research by oneself to discover which food is causing one's body to be acidic is patients' job. One can advice one to eat certain foods but it is the patient who has to discover which food suits him/her.

  21. Rocio Bassil says:

    I want to ask you about my neck always is tense and painful I was diagnose with osteoporosis what exercises to perform? Thaks

  22. Muhammad Mudassar says:

    mam could we do these exercises as cool down exercises after workout 3 to 5 days a week

  23. Rosa Chrispens says:

    Thank you blessings have a beautiful and blessed day

  24. Bharathi Isaac sabja vidhaina ena says:

    mam i am 36 I have low density bones I have pain in my legs when I am walking I can't do any work pain appears in my hands my calcium level is also low how can I recover

  25. Bharathi Isaac sabja vidhaina ena says:

    can I recover by doing these exercises

  26. Bharathi Isaac sabja vidhaina ena says:

    mam doctor said that I have flexibility in my bones and also low calcium level so now I am taking calcium syrup but when I walk pain appears shall I continue walking and exercise

  27. Jagdish Bahia says:

    Hi Dr Jo! Do you any exercises for neck and shoulder please for osteoporosis ?

  28. Jagdish Bahia says:

    Thank you so much Dr Jo👏

  29. Pauline Lee says:

    Dr Jo, would these exercises help with osteoporosis of the lumbar area?

  30. childofJC says:

    DoctorJo, Do you have DVDs that can be purchased (osteoporosis exercises)?

  31. Geetika Tibrewal says:

    Hey… Cn u suggest any exercise for AVN patient .. I m having level 3.. Plz suggest

  32. maureen kidd says:

    My GP wants me to have Prolia shots twice a year for my osteoporosis. I've been reading up about this and there are side effects that have put me off taking it. Have you any thoughts on Prolia?

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