What Exercise should be Avoided in Osteoporosis?
IF you are having Osteoporosis problem, here is a list of those exercises and activities that should be avoided.
What is Osteoporosis
Osteoporosis is a common condition where there’s loss in bone mineral density and bone quality. As with osteoporosis, there’s an “abnormally thin and weakened skeleton that is more susceptible to fractures or breaks, these fractures can result in severe morbidity and even mortality”.
Exercise is recommended to keep your bones strong and prevent osteoporosis. Even if you have osteoporosis, you should still partake in some exercise, but the types of exercises do change. In fact, there are some exercises that should be avoided at all costs if you have osteoporosis, as they will do much more harm than good.
Here is a list of those exercises and activities that should be avoided if you have osteoporosis.
Due to the risk associated with vertebral fractures, this exercise is not advised for people with low bone density, osteopenia or osteoporosis. The crunch is one of a number of osteoporosis exercises to avoid. There are many other exercises you can do to strengthen your abdominal muscles that are safe and do not place your spine at risk.
When using gym equipment, most women have to adjust their body position to accommodate the machines. The Chest Fly machine may cause undue stress on the vertebrae, possibly risking a compression fracture for people diagnosed with osteoporosis. If you are perfoming this exercise, then do it with caution.
When using gym equipment, this exercise (like its sister exercise, the Chest Fly) causes undue stress on the vertebrae, possibly risking a compression fracture for people with low bone density or osteoporosis.
This exercise encourages a “slouched” posture, potentially risking a fracture of the vertebrae for people with osteoporosis. If you are able to perform this exercise without the forward lean (the slouch position), then you should be okay with the exercise.
Lat Pull Down (Behind the Head)
The lat pull down behind the head is one of a number of osteoporosis exercise contraindications. A lat pull down, when done correctly, is an excellent exercise. The following are some simple instructions to follow for good “lat pull down” form.
- The bar should be pulled down in front of you, just below your chin.
- You should keep your breastbone high.
- Tuck your shoulder blades towards your pockets on the back of your pants as your elbows descend.
This exercise, when done incorrectly, encourages a “slouched” posture, potentially risking a fracture to the vertebrae for people with osteoporosis. Note the curvature of the upper back caused by the model leaning forward to follow the cord. This position should to be avoided.
Also Read - What are the Signs and Symptoms of Osteoporosis?
Toe Touch with a Twist
The problem with this exercise is that it encourages a twist and bends in the spine, potentially risking a fracture to the vertebrae for people with osteoporosis. This exercise is high up on the list of osteoporosis exercises to avoid because it combines both flexion and rotation. For most people, this exercise is best avoided altogether.
This stretch (and its variations) encourages flexion, potentially risking vertebral fracture for people diagnosed with osteoporosis. It is one of the more “popular” osteoporosis exercises to avoid.