hey everybody, it's wonder.. i mean doctorjo. today i'm gonna show you some exercises for osteoporosis. so let's get started. so my grandmother had osteoporosis, and it was really sad watching her just kind of havethose fragile bones and not be able to do very much. when she had it, i don't thinkthere was a lot of research out there showing that weight training is really good for osteoporosis.i think people are scared cause you hear this "brittle bone" thing and you don't want touse weights cause you think it's gonna make it worse. but getting that stress on thosebones, the right amount of stress, not too much stress, actually helps make the bonesstronger. so using weights, using resistive
bands, is the best way to go. the first exerciseis gonna be a squat with a chair. your gonna spread your feet out a little bit wider thanyou would with a normal squat. this will take a little bit of pressure off the joints, butyou're still getting that good weight resisted exercise. so usually you'd be about shoulderwidth apart. take your feet slightly further out than that. you're gonna use your chairas a target, but don't sit all the way down. you're just gonna kind of tap your bottom,and then come back up. try and keep your knees behind your toes so you're really stickingyour bottom back, looking for that target. so come down, tap it just a little bit andcome back up. if you need to sit all the way down, that's fine, you can do that, but tryto just tap it a little bit, so you're really
getting that strengthening portion of thesquat. so coming down, try and keep those feet nice and flat, and then come back up.just start off with about 10 of these, and maybe work your way up to about 20. so thenext ones are gonna be standing doing a hamstring curl. now with the hamstring curls, if youhave ankle weights that's probably the best, but you're gonna start off with no weightsat all, see how you feel. if you feel good, then you can get some ankle weights, like1 or 2 pounds, and then use those. you want to be nice and upright, keep the top partof your leg straight down if you can. and then you're just gonna bend at your knee bringingyour heel back to your bottom. so it's going back this way and slowly come back down. trynot to bring it forward, if your hip flexors
are tight, that's what happens, it will comeforward, but to get the right exercise, you really want that leg to go back, and you'llfeel a little pull in the front. and then slowly come back down. so make sure you doboth sides with these, so still kicking back and then coming back down. and then addingweights if this is too easy for you. then the next one is gonna be a heel raise. sowith your feet about shoulder width apart, make sure and hold on for balance if you needto, just come up on your toes and slowly come back down. so don't just plop it back down.you don't want to hurt the heels of your feet, but nice and slow and controlled coming backdown. so up and back down. so then the next one is gonna be for your arms, and you'regonna get a resistive band or weights. so
with the band, make sure you step on it niceand firm. you don't want it to come flying back up to your face and pop you. but youwant it tight enough where you have already some resistance with your arm all the waydown. keep your elbow by your side and just pull up into a curl, and slowly come backdown. don't try and do this. a lot of times people want to bring that elbow up, but againthat's changing the exercise a little bit. so keep it nice and close. curl up and thenslowly, and controlled that band back down. so again, starting off with just 10 - 15 ofthese. you can work your way up 20 - 25. and then if this gets really easy, you can geta stronger resistive band. and then the last set of exercises, again, you can work yourway up to having ankle weights or using a
resistive band, but i'm just gonna show youwithout anything first, and then you can progress as you get stronger. so it's just gonna bea 4-way hip movement. so starting off, keep that leg nice and straight. keep your toespointed forward, and you're gonna kick out just a little bit, and then come across yourbody. so it's kind of a 1, 2 movement. the out, and then coming all the way across. makesure and hold on to something if you need to cause you don't want to be off balanceand then end up falling over, even if it's just a finger on that chair or counter top.and then back and forth. try not to turn your foot out cause again that changes the musclesyou're using, keep that toe forward. almost like you're leading with your heel to go out.and then swing it across. and then the last
one is going forward and then coming backas well. so again, it's a movement. it's not just stopping here. it's going all the wayback, and then all the way forward. so again just starting off with 10 - 15. if you getto 20 - 25, then you can add a little ankle weight, or then start using your resistiveband. so those were your exercises for osteoporosis. if you have any questions, leave them in thecomments section. if you'd like to check out some other videos, go to askdoctorjo.com don'tforget to like us. and remember, be safe, have fun, and i hope you feel better soon.