How to Stretch With Osteoporosis

Osteoporosis is a disease that causes bones to become frail, leading to an increased risk of fractures and breaks. According to the National Osteoporosis Foundation, approximately 10 million Americans have osteoporosis. Of these 10 million Americans, roughly 8 million are women. Osteoporosis can be prevented and treated by doing simple exercises.

Instructions

• 1

  Consult with your doctor. You should speak to your doctor before beginning a stretching routine. While stretching prevents and treats osteoporosis in most people, the National Osteoporosis Foundation notes that if you are particularly frail or have recently had a fracture, certain exercises such as high-impact aerobics or bending from the waist can actually be harmful.

• 2

  Standing tall. Improving your posture can help prevent and treat osteoporosis. One way to practice this is to stand with your back against a wall and your heels 2 to 3 inches from the wall. Then, pull in your chin and tighten your abdomen and buttocks. Hold this position for several seconds and repeat.

• 3

  Upper back lift. Lie face down on the floor with a pillow under your abdomen and hips. Tighten your abdominal muscles and raise your head and chest a few inches from the floor. As you do this, be careful not to shrug your shoulders toward your ears. Hold this for five seconds and then repeat 10 times.

• 4

  Chest stretch. Sit in a sturdy chair with your feet flat on the floor and your hands resting on the back of your neck. Inhale and move your elbows backward while keeping your hands against your neck. Hold this position for five seconds and then return to the starting position. Repeat this 10 times.

• 5

  Consider weighted kypho-orthosis (WKO) therapy. According to the Mayo Clinic, WKO therapy has been shown to reduce back pain, improve posture and minimize the risk of falls for people with osteoporosis. WKO therapy involves wearing a weighted harness for 60 minutes per day while performing back extension exercises. As always, you should consult with your doctor to see if WKO therapy is right for you.