Osteoporosis HIP STRENGTH Exercises for BEGINNERS | PHYSIO SAFE Workout
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- Опубліковано 18 кві 2024
- Prolapse and osteoporosis workout hip strength exercises that avoid prolapse worsening for beginners with Pelvic Floor Physiotherapist Michelle www.pelvicexercises.com.au Suited to beginners with pelvic prolapse or prolapse surgery including uterine prolapse and osteoporosis or osteopenia seeking progressive pelvic floor safe resistance exercises for hip BMD (bone mineral density) and lower back at home or in the gym.
Knowing safe prolapse exercises for osteoporosis to avoid prolapse symptoms or repeat prolapse is challenging for many women. This Physical Therapy hip strengthening exercise routine guides you step by step with expert Physio tips for hip strengthening, lumbar spine and avoiding prolapse symptoms with prolapse and after prolapse surgery. These hip exercises should be commenced by beginners without resistance and then progressed with weights or resistance bands only when confident in the correct form of the exercise.
Prolapse Safe Osteoporosis Exercises
These safe hip strength exercises can be performed on the floor or on a firm bed at home.
1. Bridge - gluteus maximus and lumbar spine extensors
2. Clam - gluteus medius
3. Side Lying Leg Raises - gluteus medius
4. Resisted Hip Abduction + progression - gluteus maximus, gluteus medius and lumbar spine extensor muscles
5. Prolapse safe exercises lower back and hips cool down
ACSM recommends osteoporosis exercises for hips should be performed 3 times per week. These exercises avoid increased intraabdominal pressure and pelvic floor loading making them suitable for women with prolapse including uterine prolapse or after prolapse surgery. Beginners start these exercises using no weights (resistance) and then progress hip exercises with dumbbell weights to promote safe hip strengthening for BMD with osteoporosis and prolapse.
#osteoporosisworkout #physicaltherapy #prolapse
Scientific References
Tan TW, Tan HL, Hsu MF, Huang HL, Chung YC. Effect of non-pharmacological interventions on the prevention of sarcopenia in menopausal women: a systematic review and meta-analysis of randomized controlled trials. BMC Womens Health. 2023 Nov 14;23(1):606. doi: 10.1186/s12905-023-02749-7.
Bolton KL, Egerton T, Wark J, Wee E, Matthews B, Kelly A, Craven R, Kantor S, Bennell KL. Effects of exercise on bone density and falls risk factors in post-menopausal women with osteopenia: a randomised controlled trial. J Sci Med Sport. 2012 Mar;15(2):102-9. doi: 10.1016/j.jsams.2011.08.007. Epub 2011 Oct 12.
Cui W, Li D, Jiang Y, Gao Y. Effects of exercise based on ACSM recommendations on bone mineral density in individuals with osteoporosis: a systematic review and meta-analyses of randomized controlled trials. Front Physiol. 2023 Jul 17;14:1181327. doi: 10.3389/fphys.2023.1181327.
Disclaimer
The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded. - Навчання та стиль
💝 Hope you enjoy this workout 💝 More prolapse safe osteoporosis exercises here ua-cam.com/play/PLqo18HBnle8z2vjEHXSQjLQjc6Yt4IN5j.html ✨Michelle
لو تسمح اريد ان اجيد تمرين فشخ الارجل لي 4 اشهر اتمرن تمارين التمدد والى الان لم استطيع فشخ الارجل ارجوا منك. مساعدتي
Awesome. Yes. Yes. Yes. We need Prolapse safe osteoporosis exercises. When you bring this up to PTs they look at you like you have 3 heads. THANK YOU.
@karenpeters4457 Hi Karen, thank you for the feedback. In this case I'll get some more osteoporosis & prolapse safe exercises through to you 🌻 I really appreciate your helpful comment 🙏
And for a 72 year old with fragile muscles, very low bone density and osteoporosis AND prolapse. Had two 9lb .4 babies. Was very active as a tennis player and dancer, what happened? 😢thank you for your videos ❤️
I’m with you here. I guess there are no promises in this life.
@loughton57 yes I hear you! Thank you for sharing - this is so helpful for other women to read & generous of you 🙏This is such a commonly experienced scenario for so many active women. What happened? Why aren’t we taught about the risks for osteoporosis in our formative years eg low body weight (dancers), prolapse (large babies) the list goes on. Instead we have to deal with these conditions once they’ve happened - medicine is reactive rather than proactively focused. With the added layer of secrecy & shame all too often associated with pelvic floor conditions. Teach our daughters and young women in our lives, speak openly with other women & we can destigmatise & help prevent some of these womens health problems. Wishing you all the very best & thank you for taking the time 🤩🌻
Time After Time, Michele I can’t help but think how incredibly good your videos are. The instructions are so clear, and with the extra side bars printing out what you said that’s also helpful. I also thought it was helpful that you included the stretches after working this group of muscles. Also the added comments about when you have osteoporosis as I do ,are very helpful. Thank you again for delivering such informative videos.
@marleenmurphy6661 Dear Marleen really lovely to hear from you and thank you for your kind constructive feedback. It really helps me to know that the side bars with text, specific dialogue and stretches are helpful for you, I'll be sure to include more of these in upcoming videos. Wishing you all the very best and my sincere thanks for taking your time to comment
🙏🌻
That was really fantastic, Michelle. ❤❤❤❤❤❤❤❤❤❤
@ladieslovestephen I’m so glad this is helpful - I sincerely appreciate your lovely feedback ❤
Thanks for posting this. Love the way you explain things.
Hey Karen thx for commenting & your very kind feedback; my privilege to be able to present this to you, hope u find it helpful🌻
I’ve been doing these, to help lower back issues, they are really good
Thank you
Good to know these are prolapse safe also
Thank you for a new video. Really appreciate it! I did this exercise routine after a morning run xx
@charlenefernandez715 You're so welcome! Happy to help - thanks for taking the time to comment. Wish you all the best! 🙏
Can’t wait to do this tmrw Michelle! ❤ Thank you as always. Saving :)
@naturegirl4074 hi there! I hope you’re doing well beautiful - my pleasure & thank you for always being with me 💕
@@michellephysio you are too kind 💓
Thanks so much for this Michelle,
I'm glad to have found your channel as I am working with both prolapse and osteopenia. I appreciate the longer video.
It would be great if you could film a series of workouts that are 'follow-along' rather than just teaching the exercise. That is, could you actually do the number of reps we should be doing so there is no need to stop/start/switch to the other side etc. Ideally it would also cover a second (or third) set, but I presume we could just rewatch the video.
Thanks for considering this.
@debb-fx9zh Hi Deb great suggestion thank you, yes this is definitely feasible. I really appreciate your input directing me with the content that you need that helps you most. I'll draft for filming over coming weeks, best wishes & stay tuned Deb 🌻MK
Can you recommend a workout of yours that is good for pelvic floor strengthening and hip, core strengthening if you have osteoporosis and pubic pain. No, I have not just had a baby. I am 58. Trying to put together a daily workout .
Hello Michelle.I love your videos. I bought the shorts that you recommend - thanks to that I can move freely now. Thank you for your work! I would like to ask if swimming is good for pelvic prolapse. Or exercises in water are better option? Thank you!❤
@valentinaivanova66 some forms of water based exercise are great with pelvic prolapse because the effect of gravity is lessened. I like water cycling (pool noodle between legs), kickboard (especially lying on back kickbboard to chest) and basic free style too. The only downside is that water-based exercises won't improve bone mineral density however they can allow individuals with oseoporosis to exercise comfortably for fitness, strength and protect their joints too. All the best Valentina 🏊
Kad radim kegelove vezbe primetio sam da mi je ojacao misic odmah ispod muda. Tacnije izmedju analne rupe I muda. Da li radim pravilno?
Are these also DR safe?
Gd mrng mam how r u
Goodmorning! Magic sunny day here well thank you I hope yr doing well 😊
Mam plz send me kegal exercise for long time sex
Kako povecati testise?
Da li je moguće da sam doživeo orgazam dok sam radio kegelove vežbe?😮 Tvoj video kad si pričala za Anal me ne uzbudilo.Hvala veliki pozdrav