Thanks a lot for the post. It has helped me get some nice ideas. I hope I will see some really good result soon. https://sites.google.com/site/hotmailloginemail/
Hello Fran Johnson,
You want to refrain from spinal compression, flexion and twisting. Side stepping squats is usually a no-no. The debate is ongoing about plyometrics: these moves are good for bone building; but, may be harmful if overdone. Do not work through pain. Slowly progress when the body allows.
I also like resistance bands for the eccentric benefits. Definitely work on balance and flexibility to prevent falls along with full bodyweight strength and cardio for total body conditioning.
Natalie aka NAPS 2 B Fit.
I’d just like to add:bands, bands, bands. Helps to resist eccentric motion too. As mentioned: vertical compound weight lifting, weight bearing and resistance activities, power plate as mentioned previously.
Also aquatic exercise. The debate continues whether this is weight bearing or not but even shoulder depth is considered 20% weight bearing.
I was about to say everything Sherry just shared. So more than anything, I’m simply affirming her suggestions to you.
Weight bearing and resistance activities stimulate the production of new bone cells. Some research indicates that this comes from the cells being jostled during movement. As such, some doctors prescribe low intensity vibration therapy: http://www.askdoctork.com/can-vibration-therapy-prevent-osteoporosis-201…. This isn’t universally recognized as being helpful, but it’s something to consider researching more (and discussing with your client’s doctors). If you have access to a high quality vibration plate machine, it could be a useful tool.
I hope you are well,
I’m not sure I completely understand your question, but assuming your client has medical clearance here are some general guidelines.
Include: Balance exercises, strength training with free weights and body weight, walking
Avoid: twisting (especially weighted, end range of motion), unsupported forward bends, lifting heavy weights above shoulders, high impact activities
Limit exercises where posture is compromised
I hope this helps.