I have been told that bending forward is not advisable when having osteoporosis, I am confused because I seem to bend all the time when exercising, any ideas what they mean with that ? Thanks
Not to bend from the waist! Instead, bend the knees in a kind of squat. It is actually good advice for everyone even those without osteoporosis.
Thanks for your advice
I'm not really sure. All I can think is that you are being advised not to put too much strain on your hip joints.
Squatting is best. Mindful of bending & twisting to not risk fractures.
A physiotherapist at a bones clinic I attended said we should bend down by actually moving as though we are about to sit down - stick out your bottom and lower yourself. This avoids the stress on the knees that an ordinary squat will cause, plus enables you to reach quite low without that forward bend of the spine we should avoid. It's also easier to rise from than an ordinary squat. I think what it's doing is adjusting the centre of gravity. I use this motion when feeding my cats, for example.
Thanks for your interest will def be much more mindful of my exercise program
I have been told that so long as it is a controlled movement we can bend and even twist. I called the NOS and asked specifically this question since I have been doing pilates and yoga classes for a couple of years and I am now trying to figure out what is really dangerous. Stomach crunches, rolling like a ball and the likes are a no no.
Agree with all of the comments. Physio advised me to stop yoga\pilates as too much bending and twisting, and do core strength, impact and resistance band exercises. It is because in severe osteoporosis you may have a high risk factor of a break caused by something as simple as coughing, bending from the waist or twisting. I sprained my ankle badly by getting out of bed and putting my foot on the floor. Tore all the ligaments and tendons. It was that simple. I still do yoga poses that don’t involve bending or twisting, (very moderate compared to what I’m capable of] and combine with the rest. I just watch how I move now.
And sprained the othe ankle years later trimming roses. Haven’t broken anything though..💪
On the healthunlocked forum someone posted a link to a video describing how to bend without actually bending the spine - you fold up like a table! The video makes it clear. But basically you move your backside as though you are about to sit down, the knees automatically bend, and you swing down from the hips keeping the spine straight. By moving this way your centre of gravity prevents stress on the knees, and it is possible to pick up things from the floor without stressing the vertebrae. Easier to understand when looking at the little video.
Would love to see that video!
If I can find it I'll private message the link. Otherwise, join the health unlocked site, the bone health forum.
yes, you have explained much better than me. I am naturally very flexible and careful about form. I do not tend to bend the spine.