Exercises During Pregnancy

Exercise can strengthen and improve overall musculoskeletal and physiologic health as well as pregnancy related symptoms.
Exercise such as aerobics, impact and nonimpact activities, resistance training and swimming:
•Eases back and other musculoskeletal pain
•Lowers maternal blood pressure
•Reduces swelling
•Improves post-partum mood, including sadness

 It has been determined, after much research has been done in this area, that remaining active during pregnancy offers several benefits to the mother and to the future newborn as well. The key to reaping out such benefits is to adjust your exercise program in order to make it safe for yourself and your baby during this period and to keep in mind that the goal of exercising during this period is to maintain your present level of fitness, not to improve.

Some of the benefits that exercise offers to expecting mothers are:

1) Speedier recovery after delivery
2) Increased sense of well being and self esteem during and after pregnancy

3) Less leg cramps

4) Larger placenta which in turn provides an increased nutrient base for the baby

5) Decrease the risk of excessive weight gain caused by an increase of fat storage

6) Stronger lower back which in turn reduces the risk of lower back pains

7) Boost in energy levels

8) Decrease the likelihood of varicose veins

9) Reduced chances of having a Caesarean birth

10) Higher chances of achieving labor either a few days earlier or on time

11) Exercise helps prepare the body for the stresses imposed by labor and delivery

  The amount of exercise that mothers to be will be able to tolerate during these 9 months, is directly related to how active they were before becoming pregnant. If a woman has never exercised before in her life, this is not the time to start a full blown weight training and intense aerobics program. Starting a weight training program is very traumatic on the body. This is not the kind of stress that we want to put the body under at this time. A more sensible approach for someone who has never exercised before, is to start a mild daily 20 to 30 minute aerobics program consisting of walking at a normal pace. Why walking? Because walking is one of the most natural and safest forms of exercise. At this time, it is crucial to choose exercises that do not result in a loss of balance since a fall during this period could prove to be fatal for both the mother and the baby. Therefore, aerobic activities such as aerobic dance, bench step classes, kickboxing aerobics, & roller blading are out of the question.

 There are certain precautions that you will need to incorporate in your walking program in order to make it safe. Remembering that the goal during this period is to maintain, not to improve, your workout intensity should be mild to moderate. In other words, you should walk at a normal pace and should not attempt to push yourself. Pushing yourself will put undue stress in your body and will increase the chances of reaching two conditions that should be avoided at all times during pregnancy:

1) Your heart rate should never exceed 140 beats per minute. Therefore, be especially careful to monitor your heart rate during exercise. That can be easily done by counting the amount of times your heart beats in ten seconds while you are performing the activity and then multiplying that number by 6. This will give you the amount of beats per minute. In order to avoid your heart rate from going this high, walk at a normal pace.

2) Your body temperature should never exceed 100 degrees Farenheit (or 38 degrees Celsius). In order to avoid this, walk at a normal pace and choose a time and place where it is neither hot nor humid. Walking either early in the morning or in the late afternoons is the best time. Also, avoid wearing clothing that is too warm. If you rather walk indoors, do not use a motorized treadmill since it is easy to trip and fall while using these device as it is the machine and not you the one that sets the pace. Instead, use the non-motorized models where you are the one that sets the pace. Other good forms of indoor exercises for expectant mothers are swimming and water walking. Women who are involved in weight training should generally adhere to the following rules:

1) Increase your rest periods in between sets to two minutes in order to maintain a normal body temperature and a low pulse (below 140 beats).

2) Perform only 2 exercises per body part of 3 sets each.

3) In order to stay away from reaching muscular failure (point at which it becomes impossible to perform another repetition in good form) choose a weight that you can perform for 12-15 repetitions and perform 8-10 repetitions per set instead.

4) Eliminate exercises where you have to lay down flat in your back (such as flat dumbbell bench press) since this position can decrease blood flow to the uterus and therefore the baby.

5) Eliminate exercises that may cause a loss of balance such as lunges and squats. Instead, substitute them for exercises like seated leg curls and leg extensions. As a matter of fact, if you have access to machines, this is the perfect time to use them. Remember our previous discussions on the fact that we prefer to recommend free weights since our body is designed to operate on a three dimensional universe and machines lock us in a two dimensional one? During pregnancy, being locked in a two dimensional universe is a good thing since that would make the exercises safer and would eliminate the possibility of losing balance. Also, by using machines, secondary stabilizer muscles, such as abdominal and pelvic muscles, are not activated. This is a good thing as we don't want to create any undue stress in these areas at this time.
Another reason why machines are more desirable at this time is to prevent joint injuries. During pregnancy, a loosening of the joints occurs. This loosening allows ligaments and tendons to stretch in preparation for delivery. Because of this, there is a higher risk of incurring a soft tissue injury if free weights are used. If you choose to continue using free weights during this period, then remember to pay close attention to your exercise form and to choose your exercises carefully.

6) Eliminate the Abdominal exercise portion of your workout as we most avoid any exercise that may risk even mild abdominal trauma. In addition, avoid exercises where you have to lay down flat in your stomach. For instance, substitute lying leg curls, by either standing or seated leg curls.

7) Don't hold your breath while exercising since by doing so, you can cut the oxygen supply to your baby. 

  

Low Back Pain!

 Low back Pain Risk Factors

 

These factors increase your chance of developing low back pain. Tell your doctor if you have any of these risk factors:

• Older age
• Certain activities (such as lifting)
• Sedentary lifestyle
• Pregnancy
• Obesity
• Smoking
• Injury
• Preexisting back injury due to:
• Lifting a heavy object
• Improper lifting
• Sudden movement, bending, or twisting
• Prolonged sitting or standing
• Bad posture
• Vibration from vehicles or heavy equipment
• Prior back surgery
• Other factors which may negatively influence back pain include:
• Psychological factors, such as low job satisfaction
• Fatigue or sleep deficit
• Drug or alcohol abuse
• Stress
•  

  Symptoms

  Pain is usually localized in the low back. It gets worse with back motion, sitting, standing, bending, and twisting. If a nerve is irritated, the pain may extend into the buttock or leg on the affected side, and muscle weakness or numbness may be present. It usually gets better with rest, and there is good bowel and bladder control.
  More serious symptoms associated with back pain that may require immediate medical attention include:
• Pain that is severe or that has gotten dramatically worse
• Progressive weakness in a leg or foot
• Difficulty walking, standing, or moving
• Numbness in the genital or rectal area
• Loss of bowel or bladder control
• Difficulty with urination
• Fever, unexplained weight loss, or other signs of illness
• Pain that awakes you from sleep at night
•  

  Diagnosis

   X-rays,CT scan,MRI scan,Bone scan,Blood tests,Urine test

  

   

  Prevention

  The following steps may help you avoid low back pain:
• Begin a safe exercise program with the advice of your doctor.
• Maintain a healthy weight .
• If you smoke, quit .
• Practice good posture to reduce pressure on your spine.
• Avoid sitting or standing in one position for prolonged periods.
• If you must remain standing for long periods, rest one foot at a time on a small stool to relieve pressure on your low back.
• When lifting, hold the object close to your chest, maintain a straight back, and use your leg muscles to slowly rise.
• Avoid aggravating activities, for example bending, twisting, and sudden movements.
• Consider job retraining if your work requires a lot of heavy lifting or sitting.
• If you have back pain during pregnancy, try wearing a BellyBra. This is a special bra to support your back and abdomen.

Treatment

Treatment options include:

Bed Rest

Short-term bed rest is not generally recommended in normal individuals. It is only recommended in those with severe debilitating back pain, and for not more that 1-2 days. Movement helps in cases of muscle spasm and to maintain muscle strength.

Medication

• Pain relievers, such as acetaminophen (tylenol), aspirin , or ibuprofen (Motrin, Advil)
• Muscle relaxants for muscle spasm—These medications are not used in cases where you need to be alert, such as driving or operating machinery.
• Cortisone injections

Antidepressants are also sometimes prescribed for low back pain. While these medications may be effective for depression, there is little evidence they effectively relief chronic low back pain, whether patients are depressed or not.

Physical Therapy

• Hot or cold packs
• Stretching and strengthening exercises for back and abdominal muscles
• Education about how to deal with back problems
• Massage —Massage might be helpful especially if it is combined with education and exercise.
• Ultrasound treatments or electrical stimulation

Your doctor may recommend that you restrict activities for 3-6 weeks, then resume activities as soon as possible.

Alternative Medicine

• Relaxation training
• Biofeedback
• Acupuncture
• Chiropractic or osteopathic manipulation 
•  

Crossfit Workout!!

CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.
 
program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.

The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.

The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen.

Thousands of athletes worldwide have followed our workouts posted daily on this site and distinguished themselves in combat, the streets, the ring, stadiums, gyms and homes.

 

  
10 General Physical Skills
If your goal is optimum physical competence then all the general physical skills must be considered:

1. Cardiovascular/respiratory endurance- The ability of body systems to gather, process, and deliver oxygen.
2. Stamina - The ability of body systems to process, deliver, store, and utilize energy.
3. Strength - The ability of a muscular unit, or combination of muscular units, to apply force.
4. Flexibility - the ability to maximize the range of motion at a given joint.
5. Power - The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
6. Speed - The ability to minimize the time cycle of a repeated movement.
7. Coordination - The ability to combine several distinct movement patterns into a singular distinct movement.
8. Agility - The ability to minimize transition time from one movement pattern to another.
9. Balance - The ability to control the placement of the body’s center of gravity in relation to its support base.
10. Accuracy - The ability to control movement in a given direction or at a given intensit
11.  

STOP with unhealty gaining weight!!!STOP the OBESITY!!

What is obesity?

The definition of obesity varies depending on what one reads. In general, overweight and obesity indicate a weight greater than what is considered healthy. Obesity is a chronic condition defined by an excess amount body fat. A certain amount of body fat is necessary for storing energy, heat insulation, shock absorption, and other functions.
Obesity is best defined by using the body mass index. The body mass index is calculated using a person's height and weight. The body mass index (BMI) equals a person's weight in kilograms (kg) divided by their height in meters (m) squared. Since BMI describes body weight relative to height, it is strongly correlated with total body fat content in adults. An adult who has a BMI of 25-29.9 is considered overweight, and an adult who has a BMI over 30 is considered obese.

  

Surprising Reasons You're Gaining Weight

  f you started taking in more calories than usual or cutting back on exercise, you wouldn't be surprised if the numbers on the scale crept higher. But what if you're doing everything the same as you always do and your weight still goes up? It's time to delve a little deeper into what else might be going on.

 

Lack of Sleep

There are two issues at work with sleep and weight gain. The first is intuitive: If you're up late, the odds are greater that you're doing some late-night snacking, which will increase your calorie intake. The other reason involves what's going on biochemically when you're sleep deprived. Changes in hormone levels increase hunger and appetite and also make you feel not as full after eating.

  

Stress

When life's demands get too intense, our bodies go into survival mode: Cortisol, the "stress hormone," is secreted, which causes an increase in appetite. And then of course, we may reach for high-calorie comfort foods in times of stress as well. This combination is a perfect breeding ground for weight gain.

 

  

Antidepressants

An unfortunate side effect from some antidepressants is weight gain, which may occur in up to 25% of people taking them long-term. Talk to your doctor about switching to another drug if you think your antidepressant is causing weight gain. But realize that some people experience weight gain after beginning drug treatment simply because they're feeling better, which leads to a better appetite. Also, depression itself can cause changes in weight.

 

 

Don't Blame Menopause

Don't blame menopause and the loss of estrogen for your midlife weight gain. These may occur around the same time, during your 40s or 50s, but changing hormone levels probably aren't the cause. Aging slows the metabolism, so you burn fewer calories, and changes in lifestyle (such as exercising less) play a role. But where you gain weight may be related to menopause, with fat accumulating

Quitting Smoking

On average, people who stop smoking gain less than 10 pounds. Why? Because without nicotine you may:

• Feel hungrier and eat more (this feeling should go away after several weeks)
• Experience a decrease in your metabolism, without reducing your calorie intake
• Find food tastes better, which may lead to overeating
•  
  

  If You Do Gain Weight ...

  Don't compare yourself to other people taking the same drug. Not all people experience the same side effects on the same drug. Even if one drug caused someone else to lose weight, the same might not be true for you. Consult your doctor
   
  

Obesity is a chronic condition. Too often it is viewed as a temporary problem that can be treated for a few months with a strenuous diet. However, as most overweight people know, weight control must be considered a lifelong effort. To be safe and effective, any weight-loss program must address the long-term approach or else the program is largely a waste of time, money, and energy.

Conclusion

Maintaining your ideal body weight is a balancing act between food consumption and calories needed by the body for energy. You are what you eat. The kinds and amounts of food you eat affect your ability to maintain your ideal weight and to lose weight.

• 
  

  What are other factors associated with obesity?

• Ethnicity. Ethnicity factors may influence the age of onset and the rapidity of weight gain. African-American women and Hispanic women tend to experience weight gain earlier in life than Caucasians and Asians, and age-adjusted obesity rates are higher in these groups. Non-Hispanic black men and Hispanic men have a higher obesity rate then non-Hispanic white men, but the difference in prevalence is significantly less than in women.
• Childhood weight. A person's weight during childhood, the teenage years, and early adulthood may also influence the development of adult obesity. For example,
  • being mildly overweight in the early 20s was linked to a substantial incidence of obesity by age 35;
  • being overweight during older childhood is highly predictive of adult obesity, especially if a parent is also obese;
  • being overweight during the teenage years is even a greater predictor of adult obesity.
• Hormones. Women tend to gain weight especially during certain events such as pregnancy, menopause, and in some cases, with the use of oral contraceptives. However, with the availability of the lower-dose estrogen pills, weight gain has not been as great a risk.

What can be done about obesity?

 We need to learn more about the causes of obesity, and then we need to change the ways we treat it. When obesity is accepted as a chronic disease, it will be treated like other chronic diseases such as diabetes and high blood pressure. The treatment of obesity cannot be a short-term "fix" but has to be an ongoing lifelong process.

Obesity treatment must acknowledge that even modest weight loss can be beneficial. For example, a modest weight loss of 5%-10% of the initial weight, and long-term maintenance of that weight loss can bring significant health gains, including

• lowered blood pressure;
• reduced blood levels of cholesterol;
• reduced risk of type 2 (adult-onset) diabetes (In the Nurses Health Study, women who lost 5 kilograms (11 pounds) of weight reduced their risk of diabetes by 50% or more.);
• decreased chance of stroke;
• decreased complications of heart disease;
• decreased overall mortality.

It is not necessary to achieve an "ideal weight" to derive health benefits from obesity treatment. Instead, the goal of treatment should be to reach and hold to a "healthier weight." The emphasis of treatment should be to commit to the process of lifelong healthy living including eating more wisely and increasing physical activity.
In sum, the goal in dealing with obesity is to achieve and maintain a "healthier weight."

Knee Problem Treatment

This fact sheet contains general information about knee problems. It includes descriptions and a diagram of the different parts of the knee, including bones, cartilage, muscles, ligaments, and tendons. Individual sections of the fact sheet describe the symptoms, diagnosis, and treatment of specific types of knee injuries and conditions. Information is also provided on the prevention of knee problems.
Why Women Are at Greater Risk for InjuryDue to both anatomical differences and monthly hormonal fluctuations, women are more likely than men to suffer knee injuries during sports and exercise.

Wider hips create more of a lateral pull on the knee (think “knock-kneed”), which stresses the ligaments.

Also, in activities such as jumping, men absorb a landing better, says Peter J. Millett, M.D., a sports-injury specialist with Steadman Clinic in Vail, Colo. Women tend to rely more on their quadricep muscles and land with their knees locked out, which requires the knee to absorb all of the force.

What Causes Knee Problems?

Some knee problems result from wear of parts of the knee, such as occurs in osteoarthritis. Other problems result from injury, such as a blow to the knee or sudden movements that strain the knee beyond its normal range of movement. How Can People Prevent Knee Problems? Some knee problems, such as those resulting from an accident, cannot be foreseen or prevented. However, a person can prevent many knee problems by following these suggestions:A sudden change in direction while running, pivoting or getting hit from the side of the knee can strain or tear the ligament.

• First warm up by walking or riding a stationary bicycle, then do stretches before exercising or participating in sports. Stretching the muscles in the front of the thigh (quadriceps) and back of the thigh (hamstrings) reduces tension on the tendons and relieves pressure on the knee during activity.
• Strengthen the leg muscles by doing specific exercises (for example, by walking up stairs or hills, or by riding a stationary bicycle). A supervised workout with weights is another pathway to strengthening leg muscles that benefit the knee.
• Avoid sudden changes in the intensity of exercise. Increase the force or duration of activity gradually.
• Wear shoes that both fit properly and are in good condition to help maintain balance and leg alignment when walking or running. Knee problems may be caused by flat feet or overpronated feet (feet that roll inward). People can often reduce some these problems by wearing special shoe inserts (orthotics). Maintain appropriate weight to reduce stress on the knee. Obesity increases the risk of degenerative (wearing) conditions such as osteoarthritis of the knee. 
•  
•   A PROTECTIVE KNEE WORKOUTSS
• Try half-squats instead of full squats.
  
• Avoid knee-extension exercises (such as the gym machine where you sit with your knee bent and lift a weight with your shin).
  
• Give up activities such as downhill hiking, and use walking poles to take the pressure off knees.
  
• Instead of running, go biking or swimming. Replace the treadmill with an elliptical trainer or stationary bike.

Muscle Pain and Soreness After Exercise

 muscle soreness is most frequently felt when you begin a new exercise program, change your exercise routine, or dramatically increase the duration or intensity of your exercise routine.
Although it can be alarming for new exercisers, delayed onset muscle soreness is a normal response to unusual exertion and is part of an adaptation process that leads to greater stamina and strength as the muscles recover and build hypertrophy).

This sort of muscle pain is not the same as the muscle pain or fatigue you experience during exercise. Delayed soreness is also unlike the acute, sudden and sharp pain of an injury such as a muscle strains or sprain that occurs during activity and often causes swelling or bruising. The delayed muscle soreness of DOMS(Delayed onset muscle soreness )Is generally at its worst within the first 2 days following a new, intense activity and slowly subsides over the next few days.
 

What Causes Muscle Soreness After Exercise?

Delayed onset muscle soreness is thought to be a result of microscopic tearing of the muscle fibers. The amount of tearing (and soreness) depends on how hard and how long you exercise and what type of exercise you do. Any movement you aren't used to can lead to DOMS, but eccentric muscle contractions (movements that cause muscle to forcefully contract while it lengthens) seem to cause the most soreness. Examples of eccentric muscle contractions include going down stairs, running downhill, lowering weights and the downward motion of squats and push-ups. In addition to small muscle tears there can be associated swelling in a muscle which may contribute to soreness.

What Is the Best Treatment for Muscle Soreness After Exercise?

There is no one simple way to treat delayed onset muscle soreness. In fact, there has been an ongoing debate about both the cause and treatment of DOMS(Delayed onset muscle soreness)  In the past, gentle stretching was one of the recommended ways to reduce exercise related muscle soreness, but a study by Australian researchers published in 2007 found that stretching is not effective in avoiding muscle soreness. So does anything work to reduce delayed-onset muscle soreness? Nothing is proven 100 percent effective, and although some people have found the following advice helpful, it's best to try a few things to see what works for you. Ultimately, best advice for treating DOMS is to prevent it in the first place.

Tips for Dealing with Muscle Soreness After Exercise

If you do find yourself sore after a tough workout or competition, try these methods to deal with your discomfort. Although not all are backed up with research, many athletes report success with some of the following methods.

• Use Active Recovery. This strategy does have support in the research. Performing easy low-impact aerobic exercise increasing blood flow and is linked with diminished muscle soreness. After an intense workout or competition, use this technique as a part of your cool down.
• Rest and Recover. If you simply wait it out, soreness will go away in 3 to 7 days with no special treatment.
• Try a Sports Massage. Some research has found that sports massage may help reduce reported muscle soreness and reduce swelling, although it had no effects on muscle function.
• Try an Ice Bath or Contrast Water Bath. Although no clear evidence proves they are effective, many pro athletes use them and claim they work to reduce soreness..
• Perform Gentle Stretching. Although research doesn't find stretching alone reduces muscle pain of soreness, many people find it simply feels good.
• Try a Nonsteroidal Anti-inflammatory. Aspirin, ibuprofen or naproxen sodium may help to temporarily reduce the muscle soreness, although they won't actually speed healing. Be careful, however, if you plan to take them before exercise. Studies reported that taking ibuprofen before endurance exercise is not recommended.
• Try Yoga. There is growing support that performing Yoga may reduce DOMS.
• Listen to Your Body. Avoid any vigorous activity or exercise that increases pain.
• Allow the soreness to subside thoroughly before performing any vigorous exercise.
• Warm Up completely before your next exercise session. There is some research that supports that a warm-up performed immediately prior to unaccustomed eccentric exercise produces small reductions in delayed-onset muscle soreness (but cool-down performed after exercise does not).
• ** If your pain persists longer than about 7 days or increases despite these measures, consult your physician. 
•  R.I.C.E .(Rest,Ice,Compression,Elevation) may help!!!
  

  Tips to Help Prevent Muscle Soreness After Exercise

  While you may not be able to prevent muscle soreness entirely, you may reduce the intensity and duration of muscles soreness if you follow a few exercise recommendations.
• Progress Slowly. The most important prevention method is to gradually increase your exercise time and intensity. See the 10 percent rule if you need some exercise progression guidelines.
• Warm Up thoroughly before activity and cool down completely afterward.
• Cool Down with gentle stretching after exercise.
• Follow the Ten Percent Rule. When beginning a new activity start gradually and build up your time and intensity no more than ten percent per week.
• Know the 10 Tips for Safe Workouts.
• Follow the Spring Training Fitness Tips.
• Hire a Personal Trainer if you aren't sure how to start a workout program that is safe and effective.
• Start a new weight lifting routine with light weights and high reps (10-12) and gradually increase the amount you lift over several weeks.
• Avoid making sudden major changes in the type of exercise you do.
• Avoid making sudden major changes in the amount of time that you exercise.

Certain muscle pain or soreness can be a sign of a serious injury. If your muscle soreness does not get better within a week consult your physician.

The Best Workouts for Osteoporosis

Ever think of your bones in terms of architecture? Well, health professionals do — bone is a living tissue that is constantly breaking down and rebuilding. Diseases that change bone architecture, such as osteoporosis, spell trouble.

“In osteoporosis, more bone gets broken down than built up,”“Osteoporosis is a major health concern. Half of all women and one-quarter of all men over age 50 will have a fracture caused by osteoporosis in their lifetime.”
Fortunately, exercise done properly can help to rebuild bone and reduce the likelihood of fractur.Here are her recommendations for people with osteoporosis who have not had a fracture:

Cardiovascular conditioning

Cardiovascular workouts should involve bearing weight. “So walking, jogging and dancing are preferable to swimming or biking,” she says. It’s also important to dial up your exercise intensity.

• To see improvements in bone density, heighten the intensity of your normal walking pace. “Increasing your pace for short intervals or going up and down hills will place appropriate forces on your bones,” she notes.
• Alternating higher-intensity exercises two to three days a week with lower-intensity activities four to five days a week is most effective.

Strengthening exercises

Work with free weights, use weight machines at the gym or do floor exercises to gain strength. “Recent studies have confirmed that it’s important to lift enough weight to stimulate bone growth,” “Therefore, you will need to do fewer reps with heavier weights.”

• Most of us don’t lift as much weight as we could. To determine how much weight you should be lifting, search for a “1-Rep Max” calculator available on many websites. Then aim for 70 to 80 percent of your 1 Rep Max.
• Remember that exercise is site-specific. So target the areas most prone to fracture: spine, hips and wrists.
• Weight training is recommended two to three times a week.
• Strengthen your spinal extensor muscles, which lie over the spine, to improve posture and reduce fracture risk by doing the following exercise daily:
  
• Stomp your feet to increase bone density in your hips. Do four stomps on each foot twice a day using enough pressure to crush a can.

Stretching

Lengthening tight muscles will reduce back pain, and promote good spinal mechanics and posture. Muscles that are commonly tight include those you use to arch your back (spinal extensors); raise and rotate your shoulders (shoulder elevators and external rotators); lift your knees (hip flexors); and pull your feet toward your body (ankle dorsiflexors).

• Perform stretches slowly and smoothly, “to a point of stretch, not pain,”
• For maximum benefit, do stretches once or twice a day.

Yoga, Pilates: Helpful or not?

You may have wondered if yoga or Pilates (core-strengthening) classes would be safe to do if you’ve got osteoporosis.
 “Yoga and Pilates are helpful for stretching and lengthening but include many flexion-based (forward-bending) moves.” If you are interested, she advises being careful and working with knowledgeable yoga and Pilates instructors.
Fortunately, everyone with osteoporosis can develop a safe, effective personal exercise program — even if they have had a fracture, she says. Ask your doctor whether a referral to a physical therapist might be worthwhile.

What to avoid

Exercises that keep the spine in a straight or slightly arched position are generally safer than exercises that involve bending forward. That’s because most spine fractures occur in a position of forward bending,  If you have already had an osteoporotic fracture, avoid exercises that involve forward bending or rotating the trunk.
Proper strengthening of your lower abdominal and back muscles will help attain the optimal spinal position.