Physical therapy might be part of what the doctor orders for treating osteoporosis, says Cora T. Huitt, a physical therapist in private practice in Richmond.
She says a number of activities may restore function and strength to someone suffering from osteoporosis, such as weight-bearing, posture, balance and resistance exercises.
The following are some of the exercises recommended by the American Physical Therapy Association in Alexandria:
1. “W” exercise.
This exercise works the shoulder blade muscles. Sit or stand with good spine or leg posture that you maintain as you do the exercise. Place arms in a “W” position with shoulders relaxed, not hunched. Bring elbows back, pinching shoulder blades together. Hold for a count of 1-2-3. Relax and then repeat.
2. Wall slide posture exercise.
Stand with hips and shoulders against the wall. Tuck your chin and keep your head back. Flatten the stomach without losing the natural curve of the back. Move your feet out a few inches away from the wall, keeping your knees apart and aligned over the toes. Bend your knees and slowly slide your body down the wall. Slide only as far as you feel safe and comfortable.
Hold this position for 10 to 30 seconds while breathing normally. Don’t hold your breath. Gradually straighten knees and slide back up to a standing position against the wall. Repeat this exercise once or twice during the day.
3. Sitting exercise.
Aim for the front of the chair and sit down with your trunk straight, using your arms to reach behind you. Lower yourself into a normal sitting posture. Reverse the process to get up. Repeat 5 to 10 times in a row, two to three times each day as an exercise.
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