EXERCISE 

Educational Materials:

 Local Facilities in Spokane, WA:

The best exercise for your bones is weight-bearing exercise, such as walking, hiking, jogging, stair-climbing, tennis or dancing. The optimal goal is 30 minutes to an hour, four times per week. Safety and fall prevention are key, so many of these activities are not practical for men and women with osteoporosis or past fractures. (See Link Page for more exercise information, i.e. Sit and Be Fit and Physical Therapy facilities)

BACK EXTENSION EXERCISES:

Spokane Osteoporosis Center, Director, Lynn Kohlmeier, MD


For A-C Exercises:

Fold band in half and tie a knot on non-handle end. Secure band in a door - close door with knot on outside and handles toward you- or wrap band around a table leg...something stable that will not move.

A. External Rotations:
1.
 Cross-bands into an "X". Hold handles of band with elbows tight to the rib cage, arms @ a 90 degree angle facing forward.
2. Retract or pull back, your shoulder blades by squeezing them together, and lifting your chest slightly forward while ROTATING (turning) your arms out, 90 degrees or until parallel with your side, keeping elbows tight to your side or rib cage.
Repeat 5-15 times slowly, focusing on: Keeping your shoulders down and back while keeping your chest out, and squeezing your shoulder blades. Rotate your hands out while keeping your elbows tight to rib cage.

B. Shoulder Extensions:
1.
 Hold handles of band with arms straight down and palms facing forward.
2. With arms staying straight pull the band back a few inches or 20 degrees, without bending at the elbow.
Repeat 5-15 times slowly, focusing on: Keeping your shoulders down and back while keeping your chest out, and squeezing your shoulder blades.

C. Compound Row:
1.
 Arms straight out in front, holding handles of the band.
2. Pull handles straight back with elbows bending 90 degrees and passing tightly against side or rib cage. Hold and release forward slowly to starting position.
Repeat 5-15 times slowly, focusing on: Keeping your shoulders down and back while keeping your chest out, and squeezing your shoulder blades.

D. Rear Deltoid Flys: (Do not secure band in door or around table leg)
1.
 Hold band folded in half, one end with both handles the other without, your arms out straight in front of you parallel to the ground, the band help straight.
2. Pull arms straight out to the sides keeping them straight, creating a "T" with your body and arms. Release slowly and repeat.
Repeat 5-15 times slowly, focusing on: Keeping your shoulders down and back while keeping your chest out, and squeezing your shoulder blades.

Muscles Used: Trapezius, Rhomboids, Latisimas Dorsi , Rear Deltoids

For more information and or personal training call or email: Scott Totton, NASM, CPT, OPT, scotti.fit.fanatic@gmail.com, (509)263-6389, or Travis Knight, M.Ed, CSCS, CPT, USAW, fitnesstrainer.travis@gmail.com at U-District,http://udistrictpt.com/staff.htm


THE GET UP AND GO TEST

Developed by Mathias and Nayak as a screen for balance testing

  1. Stand up from a chair, walk 3 meters (6 feet), turn and return to the chair

Grading scale is 1 to 5, with 1 being excellent (normal) and 5 being severely abnormal

A score of 3 or higher indicates an increased risk for falls.

Mathias S, Nayak USL, Isaacs B.: Balance in the elderly patient: The "Get-up and Go" test. Archives of Physical Medicine and Rehabilitation 67:387-389, 1986. (Shumway-Cook & Woollacott, 2001)

TINETTI BALANCE ASSESSMENT

Your risk of falling and breaking a bone increases if your balance is poor. Take this Tinetti balance test and try to improve your score with balance exercises from your physical therapist, trainer or instruction from Sit and Be Fit or the NOF (see Links).

EXERCISES FOR BACK STRENGTH

We encourage you to discuss exercise with your medical provider and to call a Physical Therapy Facility (see our Link Page) near you and inquire about programs for Osteoporosis, Balance, Back Extension Strengthening and Core Strength. Many insurance companies allow and may cover physical therapy if you have Osteoporosis, especially if you have fractured a bone. Your balance, strength and FALL PREVENTION IS IMPORTANT!!

Back Strength, Posture, and Core Exercises
Adapted with permission from Travis Knight, Trainer at U- District PT.
http://udistrictpt.com/staff.htm

These strengthening exercises should help you gain confidence towards implementing a full exercise program. Before you do so, however, please check with your medical provider, physical therapist or trainer if you have any concerns.

E-1. *Seated Back Extension plus Hamstring Stretch* - Sitting in a chair with good posture (tall back & chest), gradually bend forward at the waist, yet only 6 to 8 inches. Extend one leg and hold. Return to sitting posture and bring leg back down. Repeat 5 times with each leg for a total of 10 repetitions.

E-2. *Countertop pushups* - Place both hands on the edge of a kitchen or bathroom counter. Move feet back until you feel a substantial forward lean on your shoulders and arms. While keeping hips in a neutral position (similar to standing up) lean forward and drop down until you feel the back of your arms and your shoulder engage. Push yourself back up to the starting position. Even holding your position at a comfortable angle for a few seconds is strengthening. Repeat 10-15 times.

E-3. *Kneeling Plank* - (Please only try this exercise if you can first sit down on the floor and stand up easily) Start lying facedown on the floor or bed. Bring your elbows under your shoulders until you can support your weight on your forearms. Push down on the floor/bed with your forearms as you lift your hips off of the floor/bed until your hips are even with your shoulders. Slowly descend with your hips and your torso at the same slow speed. Repeat 10 times.

More exercises will be added soon.