Osteoporosis
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iii Shoulder Strengthening — This exercise strengthens upper back muscles of the arms i.e. triceps. Stand with one leg in front of the other. Hold the chair with one hand. Hold ½ to 1 kg weight in the other hand. Move this hand backward as far as possible and return to the starting position. Repeat this exercise 8 to 10 times.
iv Wall Exercise — This exercise stretches the shoulders and tones up upper back. Stand facing the wall, arms at the sides 6” from the wall. Place hands on the side. Inhale and raise the right hand upward and stretch down the left arm. Exhale and lower the right arm to the starting position and raise the left arm. Repeat this exercise 8 times.
v Exercise for Lower Back — Lie on your back with knees bent. Tighten your abdomen muscles and push your pelvis down to the floor. Hold for five seconds and return back. Repeat this exercise 5 times.
vi Wrist and Forearm — Rest the forearm on the table top with your hand over the end of the table. Hold the weight with palm facing upwards. Move the wrist up and down 8-10 times for two sets. Now hold the weight with the palm facing downwards and move the wrist up/down 8-10 times for two sets.
vii Fingers — Wrap a rubber band around fingers and thumb. Spread the fingers and the thumb apart. Hold till you get tired and return to the starting position.
viii Foot-Towel Curls — Place a small wet towel on the floor and curl it towards you with toes. Repeat this exercise 5 times.
Exercise Precautions
19. The following simple precautions should help in performing resistance-training exercises:-
i Warm up before starting and cool down after each exercise session.
ii Weight training exercises should be performed every third day. This gives the body a chance to recover from muscle fatigue.
iii As one builds strength it is important to increase resistance or weight rather than repetition.
iv Morning stiffness after exercise is normal. In case pain persists in the joints or muscles, it is better to reduce the weight and repetitions by 25 to 50 per cent.
v In case of pain, apply ice for 10 to 15 minutes to the affected area.
vi Stretch band is an excellent tool for strength training for the elderly since the risks of injury are minimized.
Balance Boosters
20. Avoiding fractures also means avoiding falls. Poor balance often relates to weakness and the goal should be to become strong with the following easy balance exercises:-
i Sit to Stand — Sit on a chair. Focus your eyes on a target 10-20 feet away while changing from a sitting to standing position. Repeat the exercise with your eyes closed. Be aware of your body position as you move. When you stand, do not take any support from your hands, keep your feet forward, knees apart, and your back straight.
ii Calf Raise — Stand near a heavy chair (or desk or counter) and hold on lightly for support. Keep your feet parallel and shoulder width apart. Rise up on your toes to a point of resistance. Hold for 10 seconds and slowly return to the starting position. Repeat twice. Gradually increase the height of the raise; don’t try to go too high at first.
iii Single Leg Stand — Hold onto a sturdy chair or table edge with one hand. Lift one foot slightly. Take your hand away from the support a small distance and try to maintain your balance for five seconds. Repeat with the other leg. Each day try to increase the number of repetitions.
iv Apart form these, you should try heel-to-toe walking, walking on tiptoes, standing on one leg, which are also simple to do.
