Osteoporosis HIP STRENGTH Exercises for BEGINNERS | PHYSIO SAFE Workout

Prolapse and osteoporosis workout hip strength exercises that avoid prolapse worsening for beginners with Pelvic Floor Physiotherapist Michelle www.pelvicexer... 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.
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