These 5 exercises can help reduce the risk of osteoporosis

These 5 exercises can help reduce the risk of osteoporosis

Osteoporosis is a bone disease that causes bones to become so weak that even a simple sneeze can lead to fractures of the hip, spine, and wrist.

Therefore, such exercises should be included in the daily routine of people suffering from this disease, which along with being easy to practice, can also reduce the risk of osteoporosis.

Let us tell you about safe exercises for osteoporosis patients today.

Stand behind a chair and place hands on the backrest. Now tilt the shoulders back and look forward. This is the starting position.

After this, raise the heels above the ground. Hold for 5-8 seconds and while exhaling, lower your heels to the ground. Do this 15 times.

In this way there will be no pressure on your bones and exercise will also be done.

First of all, stand behind a chair and place both hands on the backrest.

Now lift the right leg above the floor and put the foot back on the floor after stopping for a while. Do the same with the left leg. Repeat this exercise 15 times.

Do this exercise by resting your hands on the backrest for a few days or weeks.

Once you are comfortable with this, remove the hands from the backrest to improve balance.

For this, first step on one end of the resistance band with your right foot.

Now hold the other end well with the right hand and then raise the hand by pressing the elbow against the body.

After this, bring the hands back to the starting position. Do this 10 times before changing hands.

This exercise can help improve the flexibility of the muscles of the hands.

For wall sit, first stand straight by leaning against a smooth wall with the support of your back.

Now keep both the feet at a distance of about 1 foot from the wall and straighten both the hands towards the front.

After this, slowly bend the legs from the knees and bring the hips slightly downwards. In this position you will be seen sitting on a chair.

Slowly come back to normal after 20-30 seconds.

First of all, stand in front of a chair with your feet wider than shoulder width.

Now bend the knees and lower the body. Sit on the chair and stand back up to the starting position. Do this 10 times and gradually increase the reps.

Note: Avoid doing this exercise if you have knee arthritis, lower back pain or knee injury.